Month: May 2019

LINDA 10-9-8-7-6-5-4-3-2-1 reps for time of: • Deadlift 1.5x bodyweight • Benchpress 1x bodyweight • Clean 3/4x bodyweight

Bentover Row Overhand, 3×5, every 90s rest Underhand, 3×5, every 90s rest 5 rounds, EMOM (25 min) 40s Plank 5 Cleans (155/105) 40s Wall Sit

Bench Press Close 3×5, 90s rest Regular, 3×5, 90s rest 20 Min Ladder 5 Ring Dips (add 5 every round) 5 Snatch 115/75 (add 5

Back Squats 15 @ 40% then rest 45s 12 @ 50% then rest 60s 9 @ 60% then rest 75s 6 @ 70% then rest

Capacity Work, every 2:30 Row @ 50% for 1:30 Row @ 70% for 1:15 Row @ 90% for 1 min Row @ 100% for 45

CrossFit Hero WOD “MURPH” 1-mile run 100 pull-ups 200 pushups 300 squats 1-mile run You can modify as needed Break up the pull ups, push

Back Squats, 7×3, 80-85%, every 90 Partner 6 Rounds (total) (3 rounds each) and AMAP 25 min Person A Complete an entire round of: Lunge

5 Min Blocks of: 3 min AMRAP of 15 DB Bench Press (50s/30s) 10 Box Jumps (30/24) 10 Kip Swings AT the 3-minute mark run

Hang Snatch, 10×1, Emom For Time(s) In 2 minutes complete, 12/8 Cal Bike (12/8 Row) 2 Squat Snatch (70%) rest with remaining time Repeat 6