CrossFit Gypsum CO

Murph 14
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Tuesday, September 10th

Pre:

Warmup #4

     Running clinic

Cond:

      3RFT:

800 meter run

15 Burpee Over Box Jumps (24/20)

Note: Hips DO NOT have to open on the box. Athlete may also jump completely over the box if they choose.

Monday, September 9th

Pre

  Warm up #2

Strength

  5x3 Power Snatch --on the 3rd rep do 2 OHS

  **Snatches do not need to be touch and go, but no sandbagging**

Conditioning

  5 Rounds for time of:

  9 Snatch Grip Deadlift (95/65)

  6 Hang Power Snatch (95/65)

  3 Squat Snatch (95/65)

 

Friday, September 6th

Pre:

   Warmup #1

Strength:

   Bench Press: 5x10 at 50% of 1    RM

Cond:

   10 min to get as far into the following rep scheme as possible:

3, 6, 9, 12…. Of:

Broad Jump  (6’/5’)

Toes to Bar

Hand Release Push Ups

Midline:

Tabata AbMat situps.

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