THURSDAY 150528
Strict Pull-up Progression: Rest
Complete As Many Repetitions As Possible (AMRAP) in 8 minutes of:
Push Jerk, 95lb. / 75lb.
Each time you break, perform 50 Double-Unders or 100 Weighted Jumps
Rest up to 8 minutes then,
Complete As Many Repetitions As Possible (AMRAP) in 8 minutes of:
Hang Power Clean, 95lb. / 75lb.
Each time you break, perform 30 Squats
Note: This is one amazing workout! A “Break” constitutes anytime the barbell touches the ground. We will begin each class with a review of the Push Jerk technique. Your “score” is the total number of Push Jerk’s and Hang Power Cleans you achieve during each respective AMRAP.
2015 Memorial Day Murph Warriors
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CAMP (8:00 AM – 9:00 AM at HQ)
Complete For Time:
Wall Ball, 21 Repetitions
9 Pull-ups
200 Meter Run
Wall Ball, 15 Repetitions
15 Pull-ups
200 Meter Run
Wall Ball, 9 Repetitions
21 Pull-ups
Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Complete 1:00 At Each Station. No Rest Between Stations!
Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two – and maybe round three!
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
Week 4 – Foundational Technique Review
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)
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