May 2014

CrossFit
5 rounds for total reps:
Strict Pull-ups
(rest :30)

For time:
9-15-21-15-9
Burpees
Toes to Bar
Double unders
___________________________________

CrossFit Competitor (off season)
Power Snatch
70% 1×3
75% 2×2
80% 1.2.1

Drop Snatch
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-

Snatch High Pull
2×4 -choose weight-
3×3 -choose weight-
_____________________________________

Weightlifting
Power Snatch + Snatch
70% 2+2, 2+2
75% 2+2, 2+1
80% 2+1, 1+2, 2+1
(based on power snatch 1rm)

Push Press + Jerk
70% 2+2, 2+2
75% 2+2, 2+1
80% 2+1, 1+2, 2+1
(based on push press 1rm)

Bent Dumbbell Row
8-8-8-8-8

Murph2014a

 

 

 

 

 

 

 

 

 

“Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription.”
~Greg Glassman

CrossFit
For load:|
Strict Press find your 1RM
(rest as needed between sets)

“Christine”
3 rounds for time:
500m Row
12 Deadlift at Bodyweight
21 Box Jumps 24/20
_______________________________________

CrossFit Competitor (off season)
Power Clean
75% 1×3
80% 2×2
85% 1.2.1

Back Squat
80% 6×2

For load:
Bulgarian Split Squats 9-9-9
(front rack position)

Russian Curls
2×7
________________________________________

Weightlifting
Muscle Snatch
4×3 -choose weight-

3 Position Clean Pull
90% 2×3
100% 3×2

Drop Snatch
2×3 -choose weight-
3×2 -choose weight-

Russian Curl
2×7

857372_379786392149508_1509351691_o

 

 

 

 

 

 

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”

CrossFit
For load:
Weighted Pull-up 2-2-2, 2×2
(rest as needed)

3 rounds for time:
400m Run
30 Push-ups
20 Pull-ups
10 Thrusters 95/65
________________________________________

CrossFit Competitor (off season)
Push Press
75% 1×3
80% 2×2
85% 1.2.1

Bench Press
80% 6×2

5 rounds for total reps:
Strict Pull-ups
(rest 1:00)

For time:
75 Medicine Ball Sit-ups 20/14
_________________________________________

Weightlifting
Power Clean + Clean
70% 2+2, 2+2
75% 2+2, 2+1
80% 2+1, 1+2, 2+1
(based on power clean 1rm)

Snatch High Pull
4×4 -choose weight-

Back Squat
70% 4×4

For load:

Barbell Sit-up 9-9-9

10377081_1453934538183786_8517991530702623826_n

 

 

 

 

 

 

 

“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”
~Greg Glassman

12:00-2:00p Open Gym

CrossFit Competitor
Thruster
75% 2×3
80% 3×2

Back Squat
80% 5×5

Romanian Deadlift

3×3 -choose weight-

For time:
10-20-30-40-50-40-30-20-10
Double unders (unbroken)
__________________________________

Weightlifting
Power Snatch
65% 2×4
70% 3×3

Muscle Clean + Strict Press
3+3, 3+3, 3+3 -choose weight-
2+2, 2+2, 2+2 -choose weight-

Clean Deadlift
4×4 -choose weight-

Front Squat
70% 4×4

10306558_10202150687676673_4252090613034173245_n

 

 

 

 

 

 

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – this time paying closer attention.”
~Greg Glassman

CrossFit
“The Angry Pony”
For time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings
40 Pull-ups
30 Handstand Push-ups
_________________________________________

CrossFit Competitor (off season)
Bench Press
80% 5×5

For load:
Weighted Dip find 1RM

For load:
Bent Dummbell Row 12-10-8-6
(rest as needed)

For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
__________________________________________

Weightlifting
Rest

10301956_10202150703237062_1978615225910457138_n

 

 

 

 

 

 

 

 

 

“A place to raise the bar and your spirits!”

CrossFit
Rest
__________________________________________

CrossFit Competitor (off season)
Rest
__________________________________________

Weightlifting
Power Clean
65% 2×4
70% 3×3

Jerk
65% 2×4
70% 3×3

Snatch High Pull
4×4 -choose weight-

For time:
30 Weighted Sit-ups 25lbs
30 Toes to Bar

10390949_10202150722477543_2791782824817456478_n

 

 

 

 

 

 

“Be not afraid of greatness. Some are born great, some achieve greatness, and others have greatness thrust upon them.”
~William Shakespeare

CrossFit
For load:
Deadlift 3-3-3, 2×3
(rest as needed)

AMRAP 12:00
3 Burpees
6 Box Jumps 24/20
9 Kettlebell Swings 53/35
___________________________________

CrossFit Competitor
Power Snatch
70% 2×3
75% 3×2

Drop Snatch
4×2 -choose weight-

3 Position Snatch Pull
90% 2×3
100% 3×2

For time:
12-9-6
Kettlebell Snatch Right Arm 53/35
Kettlebell Thruster Right Arm
Kettlebell Snatch Left Arm
Kettlebell Thruster Left Arm
____________________________________

Weightlifting
Muscle Snatch
4×4 -choose weight-

3 Position Clean Pull
90% 4×3

Bent Dumbbell Row
10-10-10-10

Russian Curl
3×5

10406555_10202150667196161_6493654316321350743_n

 

 

 

 

 

 

 

 

 

“Functional strength is the successful application of force along productive lines.”
~Greg Glassman

CrossFit
For load:
Strict Press 2-2-2, 2×2
(rest as needed)

For time:
100m Row
200m Row
300m Row
400m Row
500m Row
400m Row
300m Row
200m Row
100m Row
(rest while your partner rows)

AMRAP 2:00
Sit-ups
____________________________________

CrossFit Competitor
Power Clean
75% 2×3
80% 3×2

Back Squat
75% 5×5

3 rounds for load:
50ft Overhead Walking Lunge
(rest 1:30 between sets)

Russian Glute-Ham Raise
3×5
_____________________________________

Weightlifting
Push Press
65% 5×5

Snatch Deadlift
5×5 -choose weight-

Back Squat
65% 5×5

AMRAP 2:00
Sit-ups

Murph2014

 

 

 “Doing the best at this moment puts you in the best place for the next moment.”

Memorial Day “Murph”

9:00a – until everyone is done

“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
(wear a vest if you have one)
___________________________________

CrossFit Competitor (off season)
Push Press
75% 2×3
80% 3×2

Bench Press
75% 5×5

For load:
Weighted Pull-up find 1RM

For load:
Barbell Sit-up 9-7-5-3
(rest as needed)

Murph