23 May

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Pre-Murph Pump

PRE-MURPH PUMP

WITH A 45M CLOCK

0:00 - 7:00

QUICKLY BUILD TO A MODERATE 3 REP FRONT SQUAT

7:00-8:00 

REST

8:00 - 12:00

DU'S

COMPLETE ONE OF THE BELOW BASED ON PROFICIENCY

RX+

60-40-20 U/B DU'S

COMPLETE 5 BURPEES TO HIGH TARGET AFTER EACH ROUND

RX

3 ROUNDS

25 DU'S

5 BURPEES TO HIGH TARGET

SCALED

4M OF DU SKILLWORK

12:00 - 13:00

REST

13:00 - 20:00

QUICKLY BUILD TO A MODERATE 3 REP STRICT PRESS

20:00 - 21:00

REST

21:00 - 31:00

WITH A PARTNER

COMPLETE 2 POWER CLEANS OTM FOR 10M

(CLIMBING IN LOAD BY 20/10 EVERY 2M)

*EACH PARTNER COMPLETES 2 PC WITHIN MINUTE. 

31:00 - 33:00

REST 

33:00 - 45:00

200M RUN (CHIRO)

8 T2B

8 AMERICAN KBS (1.5/1)

100 YARD S/A KB SUITCASE CARRY (50 DOWN L/50 BACK R)

Training Session AM (1030a)

Jiu Jitsu (2 Hours)