Saturday May 3rd from 3-6 pm.  Jumpropeology Clinic at CrossFit Timoro

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MEMORIAL DAY - THE MURPH CHALLENGE!

Get signed up today @ http://themurphchallenge.com/


Strength Benchmark #3

Strength Benchmark #3

Lift 1:  Squat (any variety)

Lift 2: Snatch

Establish a 1 RM for both lifts.  Record all warm-up sets and 1 rep attempts.  You will follow the same rep scheme as last time.

"Jackie"

"Jackie"
1000m Row
50 Thruster 45 lbs.
30 Pull-ups

"Pet Rock"

“Pet Rock”

Partner WOD – KB cannot touch the floor
If the KB touches the floor, 15 Burpee penalty

75 Reps per station – as one partner works, the other holds the pet rock


SDLHP (75/45)
Overhead Lunges (45/25)
Ring Dips
Deadlifts (225/135)
Wall Balls (20/14)

Thursters/T2B

For time:
9 Thruster (135/95)
18 Toes to bar
7 Thruster
16 Toes to bar
5 Thruster
14 Toes to bar
3 Thruster
12 Toes to bar
1 Thruster
10 Toes to bar

Time cap is 15 minutes.  Thruster weight should be 60-70% 1RM.

Run/Pull-ups/Push-ups/Squats

5 rounds for time of:
Run 400m
3 rds of "Cindy"

36 days until The Murph Challlenge - are you ready?

 

 

Strength Benchmark #2 - REDO

Strength Benchmark #2 - REDO

Lift 1: Squat (any variety)

Lift 2: Clean

Establish a 1 RM for one or both lifts.  Record all warm-up sets and 1 rep attempts.  You will follow the same rep scheme when we revisit this benchmark in 3 months.

Compare to Friday, January 17 2014

PSn/OHBarbellWalkingLunge

Power Snatch 3-3-3+, up to (155/105), do 10 walking lunge steps after each.

21-15-9
Power Snatch (115/75)
OH barbell Walking Lunge (115/75)

Chipper

For time:
Row 750m
50 Plate Facing Burpees
40 Pull-ups
30 Hand Release Push-ups
20 Box Step Ups (ea.) (24/20)
10 Hand Stand Push-ups
5 Muscle Ups

PPress/AbMat

Skill Work:
Push Press - Dip, Drive

For time:
75 Push Press (95/65)
EMOTM 20 AbMat Sit-ups

Start with AbMat Sit-ups.  These are push press, not push jerk.

FS/DU

3-3-3 Front Squats up to (250/175), complete 15 double unders after each set.

5 rounds for time of:
10 Front Squats (135/95)
30 Double Unders


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