May 17, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: AMRAP x 15:00
10m One arm Overhead Dumbbell Walking Lunges 50/35
15 Pull Ups
20 Box Jumps 24/20
*RX+ Chest to Bar Pull Ups

STRONGMAN
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Murph Prep, Partner Option, Strongman Version (Time)
1 mile med ball run (20/14)
100 pull-ups
200 push-ups
300 squats
1 mile med ball run (20/14)
*can sub 400M Sled Push 90/45 and/or Sled Pull 135/90 for the run.
Rx, Teams of 2 athletes
Rx+ No partner
Scale, more than 2 partners
*In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005

ENDURANCE
Murph Prep (Time)
Run 800m
5 Rounds of “Cindy”
Run 800m
5 Rounds of “Cindy”
Run 800m
5 Rounds of “Cindy”
Run 800m
Cindy is 5 Pull Ups, 10 Push Ups, 15 Air Squats
*45 Minute Time Cap

BARBELL BABES
Jerk Balance (5 sets of 3)
*Light – technique
Clean and Jerk (7 singles)
*Increasing weight – daily max – good technique
Paused Clean Deadlift (5 sets of 3 reps)
*75% of max clean.
*Pause 2 seconds, just below knee – each rep.

MOBILITY