Thursday March 24, 2022

Peninsula CrossFit – CrossFit

Clean and Jerk (3-3-2-1-1-1)

Good Luck and HAVE FUN!

This week we are testing. You will see a max lift everyday.

For the powerlifting (squat, press, and deadlift) we are not so worried about finishing on a failed lift.

For the olympic lifting (snatch and Clean&Jerk) we are worried about ending on a failed lift, so try and end on a successful lift.


-Powerlifting has no speed/time component. (W = Fd)

-Olympic Lifting does have a speed/time component.

(P = W/t=Fd/T)


3 @ 70-80%

3 @ 80-90%

2 @ 90%+

1 @ 95%+

1 @ 100%

1 @ 100%+

Bergeron Beep Test (AMRAP – Rounds)

EMOM for as Long as Possible

7 Thrusters (75/55 lb)

7 Pull-Ups

7 Burpees
Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Repeat and continue until no longer able to complete a full round in under 1 minute.

Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

Tips and Strategy

Strategy for this one is slow down and aim to have each round done in 50 seconds. Don’t go all out at the start. Be ready to pick up the barbell as soon as the next minute starts. And remember to breathe!

Intended Stimulus

Creator, coach Ben Bergeron says the following about this conditioning test: “This test makes it easy to compare athletes across a spectrum of sizes, locations, and regardless of skill or equipment…This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically, this is a test of ‘Whatcha-got?'”

Scaling Options

Scale the volume as needed to get a minimum of 10 minutes of work. The athlete can also scale the skill level (see: Pull-Up Scaling).


EMOM for as Long as Possible

5 Thrusters (75/55 lb)

5 Pull-Ups

5 Burpees


EMOM for as Long as Possible

3 Thrusters (75/55 lb)

3 Ring Rows

3 Burpees