Friday 5-27-16
Murph heats 8:30 and 10 am.
monday 9am class only!
Fully Flexed Friday
15 Min to establish
1 RM Snatch
rest 5 min
15 Min to establish
1 RM Clean and Jerk
Murph heats 8:30 and 10 am.
monday 9am class only!
Fully Flexed Friday
15 Min to establish
1 RM Snatch
rest 5 min
15 Min to establish
1 RM Clean and Jerk
20 Rounds for Time 1 Rope Climb 3 HSPUs 6 KB Swings 53/35 9 Burpees 12/10 Calorie Row 15 Double Unders (30 single Unders)
W.O.D. Strength – In 12 minutes work up to a 2 rep max Deadlift 50-40-30-20-10 Double Unders Walking Lunges
Partner Wod 70 Calorie Row/ Partner Planks 70 Box Jump Overs/ Partner holds bottom of squat 70 Thrusters / Partner holds plate overhead 70 Toes to Bar/ Partner holds V-Up position 70 Thrusters 70 Box Jump Overs 70 Calorie Row 24/20, 95/65
Strength/Skill – Deadlift 5×2 3 R.F.T. 5 Inverted Burpees to a HSPU 15 Pass Through’s 25 Goblet Squats
Strength: Clean and Jerk 60%x1+1 65%x1+1 70%x1+1 75%x1+1 80%x1+1 X3 15 min AMRAP 15 Cal Row 10 T2B 5 Power Snatches 165/115
Strength: Deadlifts: 3-3-3-2-2-1-1 working up to a heavy single 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint