11.23.15 “BERGERON BEEP TEST”

November 22, 2015

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Announcements:
Thanksgiving Thursday
“Murph” 8am 9am 10am classes

Black Friday Holiday schedule as well 8am 9am classes

Sunday CFB New Schedule
8am Yoga
9am Olympic Lifting Class
10am Competitor Class

STRENGTH
Thruster
Find your 1 rep max.
EMOTM 10
-ADD WEIGHT EACH SET

WORKOUT OF THE DAY
“Bergeron Beep Test”
Emom as long as possible

Level 3
7 Thrusters (75,55)
7 pullups
7 Burpees

Level 2
5 Thrusters (75,55)
5 Pullups
5 Burpees

Level 1
5 Thrusters (you choose)
5 Ring Rows
5 Burpees

Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.

Post your results to the Whiteboard.

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