So you can plan your holiday weekend, here are the next 3 days of programming. See disclaimer below: Saturday: In Teams of 2, complete: 30 Min Amrap of: 30 GHD Sit Ups 30 Wall Balls 20/14 30 Dumbbell Snatches 55/35 30 Box Jumps 24/20- games style 100 Meter Farmers Carry 55/35 each hand 100 M Farmers Carry (55/35 each hand) after every round, both partners work simultaneously. If one person drops, the other partner must wait before continuing. Once both athletes complete the full distance, you can return to the amrap. Same rules as usual, while one person is working the other person is resting. Split up your reps as needed. FITNESS: we will be posting a scale version with ab mats sit ups, varying weights and heights. Sunday: Strength: Power Cleans, spend a few minutes building up (fit: hps or tng pcs) + Workout: 5 Power Cleans 185/125-225/155 + 250 M Row 10 Power Cleans 155/105-185/125 + 200 M Run 15 Power Cleans 135/95-155/105 + 100 Double Unders 20 Power Cleans 95/65-135/95 + 20 Burpees Rest anywhere from 3-6 mins between rounds. You may need more rest as your muscles fatigue or your efforts catch up to you. Allow for full recovery. These rounds are meant to be tough grinders, but not defeating. So if these weights apply, ask your coach for a recommendation. FITNESS: we will be posting a scaled version with hang power cleans and a double under substitute. Monday: Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run These is a one of CrossFit most famous hero wods. Feel free to break up the reps or make them rounds (e.g. 20 rounds of cindy). Please do your best to maintain the integrity of the movements standards and pay tribute to Navy Lieutenant Michael Murphy. FITNESS: We will also be posting mini murph (1/2 the run and rep scheme). DISCLAIMER: these reps scheme and overall volume are subject to change, depending upon the gyms scores posted over the last few days. Ill be reviewing those numbers tonight. But the concepts and movements wont change. DP Like · · Share
Posted on: Fri, 23 May 2014 14:29:24 +0000
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