Strength/Skill Every 2:00 for 10:00)- 2 Power Clean & Push Jerks* *Begin at 70% of 1RM Power Clean & Push Jerk and add weight each set until you can no longer complete 2 reps. When 2 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Press outs are misses. Set…
MURPH IS NEXT MONDAY AT 9AM. BRING YOUR FRIENDS, KIDS AND PARENTS. CHRIS CAKES WILL BE AT THE GYM WITH UNLIMITED PANCAKES, SAUSAGE AND TANG FOR $5. CYNTHIA IS ALSO PLANNING A KIDS MURPH AS WELL THIS WEEK ALSO STARTS THE FINAL PUSH FOR THE SUMMER SWOLESTICE ON JUNE 18TH Strength Wendler Squat Cycle Week…
SIGN UP FOR OUR MEMORIAL DAY MURPH HERE. BRING FRIENDS NO BRING ALL YOUR FRIENDS. This is a little less than a half Murph and it’s coming soon. Let’s get ready! With a partner complete the below. 4 Rounds of the following: 4x200m relay (you go, I go fashion until each have completed 400m) 24…
Wendler Deadlift Cycle Week 4
3 X 5 @ 40, 50, 60%
Then
4 rounds for time of:
4 muscle ups
5 Ground To Overheads, 115/85 lbs
25 Double Unders
Buyout
4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%
Strength/Skill
Every 1 minutes for 10 minutes
3 power snatch @ 60%. Press outs are misses.
Then
4 rounds for time of:
Run 400m
7 Power Snatches 115/75#
7 OHS 115/75#
Rx+= 135/95
Swolestice Prep
3 x 1000m w/ 3 min rest
Strength Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to an 8rm and begin the waveload there, up from last week. Then 5 rounds for time of: Front Squat*, 70% 1RM, 30 secs Rest, 30 secs Shoulder Tap, 30 secs Rest, 30 secs *Rx…
Strength/Skill Every 1 minutes for 10 minutes 3 power clean + Jerks. One power clean and jerk for each rep. No touch and go don’t rush. Press outs are misses. Then 5 rounds of: 1:00 ME Thrusters 105/75# 1:00 ME T2B 1:00 Rest Capacity Buyout 40:00 AMRAP with HR between 140-150BPM: 100′ Kettlebell Farmers…
Its Deload Week. That doesn’t mean easy just no loads over 70% or in most cases 60%. Big events coming up trust me you need a light week. Murph May 30. Summer Swolestice June 18. Strength 1X10, 1X20 ME Back Squat (The set of 10 is a warmup for max 20) Then 3 rounds of: 30…
The Swolestice is in five weeks. Time to start running if you haven’t yet. May 23 is the deadline for early registration and shirt orders. After the 23rd registration fee goes from $40 to $60 and shirts will no longer be available. CLICK HERE TO REGISTER Here’s today’s run. Run 5k for time. If you ran…
Wendler Press Cycle Week 3 5,3,1+ @ 75, 85, 95% Then CrossFit: Have a Ball! Partner up with someone of similar skill level. With a med ball (20/14) for each movement, complete the following: 100 around the worlds 90 wall balls 80 partner sit ups, passing the ball each rep 70 overhead walking lunges 60…
