If you aren’t running in the Dirty Myrtle Kid’s run then be sure to join Coach K for Memorial Day Murph!
FITNESS & AIM
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Single Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
Jump Rope Practice x 60 seconds
Rest 60 seconds
B. In teams of three, complete as many rounds as possible in 8 minutes of:
Burpees x 6 reps
Kettlebell Swings x 9 reps
*Rest EXACTLY 3 minutes, and then:
C. In teams of three, complete as many rounds as possible in 8 minutes of:
Heavy Wall Ball x 6
Switch Lunge x 9 R/9 L reps
*For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
SPORT
A. Take 15-20 minutes to build to today’s heavy Snatch.
B. Take 15-20 minutes to build to today’s heavy Clean & Jerk.
C. Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.
CROSSFIT MOM
Advanced
3 rounds
500m row
20 push ups
Intermediate
3 rounds
500m row
15 push ups
Beginner
3 rounds
250m row
10 push ups