“Murph” at CrossFit Free
2018:
Weightlifting:
A. Snatch; 5 x 2 @75%, 2 x 2 @77%, 2 x 1 @80%
B. Snatch Grip Deadlift – 5RM from 1” deficit + 1×5@90% (no deficit for your drop set)
Conditioning:
amrap 10 @80%; start to finish – same pace
5 clean and jerks 155/108
12/10 cal Bike
5 box jumps 40/32
into,
:30 @80% on bike
:30 @50% on bike
x 8 minutes
Gymnastics:
A. Tabata HS hold 8-12 rds; (athlete Specific)
BECOMPLETE:
a. banded side steps 4 x 40’ each side
b. 5 min foam roll quads
c. 5 min ankle mobility (2:30 each side)
d. 3 rds
25 banded rear scap squeeze
25 pvc dislocates
15 hang scap squeezes