If you aren’t running in the Dirty Myrtle Kid’s run then be sure to join Coach K for Memorial Day Murph!
FITNESS
A. Four sets of:
Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Prone Plank x 45-60 seconds
Rest 45 seconds
B. Complete as many rounds and reps as possible in 5 minutes of:
Push Press x 10 reps
Burpees x 10 reps
AIM
A. Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 5 minutes of:
115/75 lb. Push Press x 10 reps
Burpees x 10 reps
SPORT
A. Every two minutes, for 24 minutes (12 sets):
Snatch x 2 reps
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Sets 9-12 – 90% or more
B. Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 3 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80%
*Set 8 – 85%
C. Back Squat
*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 MOMS
“Baby Isabel”
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #15-25
*If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.