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.