Jul 24, 2015
0845 Weightlifting
1) Snatch, 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with one miss allowed.
2) Snatch Deadlift, 3×3 @ 100% (of snatch)
1000 CrossFit
We received an email from Jerry that he was so motivated watching the CrossFit games he is feeling the need to tackle Murph. Thus, Saturday has two options. Our normally scheduled teamer, courtesy this week from our friends at Atomic CrossFit, or Murph with Jerry. Choose your poison.
Option 1)
Working in teams of four:
- 400m Farmers Carry (70/53, two bells) (EMOM when the whistle blows 5 Burpees for everyone)
- 100 Unison KB Swings (70/53) – 2 people working, must be synced
- 100 Unison Goblet Squats (70/53) – 2 people working, must be synced
- 100 Unison Jumping Lunges – all four must be synced
- 400m Team Run
Option 2)
“Murph”
For time:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Jul 23, 2015
Strength
1A) 4x 6-8 weighted step ups each leg @ 2111
Rest 45-60 seconds
1B) 4x max unbroken single-arm kettlebell rows (each arm) @ 2010
Rest 45-60 seconds
Conditioning
Three rounds for max reps of:
- 30 seconds of Double-Unders
30 seconds of Rest
- 30 seconds of Dumbbell Ground to Overhead (Alternate hands, AHAP with steady pace)
30 seconds of Rest
- 30 seconds of Row (Calories)
30 seconds of Rest
Score is total reps
Jul 21, 2015
Strength
1A)
Fitness: Press, 3×5 Linear Progression, Rest 90 seconds
Performance: 3x 6-8 Dumbbell Press @ 21X1, Rest 90 seconds
1B) Side Plank 3x 45-60 seconds each side, Rest 90 seconds
Conditioning
Two rounds for time of:
- Row 500 Meters
- 25 Push-Ups with Hand Release
- 15 Hang Power Snatches (95/65)
- 15 Wall Ball Shots
Rest 2 minutes
Jul 20, 2015
Strength
1a)
Fitness: 4x 2 Deadlift @ 2111 using new LP weight
Rest 20 seconds
Performance: 4x 4-6 Deadlift @ 2111
Rest 20 Seconds
1b) 4x 4-6 Tall Box Jumps – aim high!
Rest 3 minutes
Conditioning
Three rounds for time of:
- 15 Pull-Ups
- 25 Kettlebell Swings (53/35)
- Run 400 Meters
Jul 19, 2015
Strength
Fitness:
1a) 5x Max Effort Strict Pull-Ups, Rest 2 minutes
1b) 4×5 Back Squat LInear Progression @ 30X0, Rest 2 Minutes
2) 3x :30 Weighted Plank, AHAP with perfect midline
Performance:
1a) 5x Back Squat @ 30X0 tempo, Rest 2 minutes
1b) 5x Max Effort Strict Pull-Ups, Rest 2 minutes
For the back squat (performance), perform the following reps and percentages:
* Set 1 – 50% x 5 reps
* Set 2 – 75% x 3 reps
* Set 3 – 85% x 1 reps
* Set 4 – 90-95% x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
2) 1 Max Effort set of Back Squats @ 85% of highest single of the day @ 30X0 Tempo; Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
