Sarah and Crossfit Celebrity Ben Bergeron at the West regional!!







  • Shoulder Press (3×5)
add 2.5 to 5lbs to last workout.


Sweet Dee

30 DB Push Press
30 DB Lunges(front rack)
30 DB Power Snatches (Alt)
30 DB Front Squats
30 Renegade Rows
30 DB Hang Clusters

L0 45/35
L1 35/25
L2 30/20
L3 25/15 or lower

Each athlete must do four burpees at the beginning of every minute before moving on to the Dumbbell work. The athlete is allowed to move to the next DB movement once an he/she has completed all 30 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

search previous next tag category expand menu location phone mail time cart zoom edit close