Tuesday, 053017

“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 

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