CrossFit Gypsum CO

Murph 14
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Tuesday, August 27th

Pre:

     Warmup #2

Strength:

  5x3  Snatch 

  *work up to moderate weight with perfect technique*

Conditioning:

   4 RFT

   15 snatch (75/55)

   15 box jumps (24/20)

Midline: 3 x 10 bar rollouts

Monday, August 26th

Pre:

Group warm up/ mobility

Skill:

Muscle up progression/practice

Conditioning:

2 Rounds for time and total load:

-400M farmer carry (AHAP)
-300M stone carry (AHAP)
-200M sled pull (AHAP)
-10 Ring rows

Midline/strength:
    
ME bar hang
    ME plank (may rotate as needed)

 

 

Friday, August 23rd

Pre: Row 1000m @ 70%

Strength: Bench 10,7,5,3,3

Conditioning:

2 Rounds for time:
1 min at each station, :15 sec to rotate
* Battle rope ( L&R =1)
* arm-to-arm kettle bell swing, Russian (1.5/1)
* burpee lateral plate jump
* step-ups with KB (1.5/1, 24/20)
* reverse jump rope
* KB Thruster (1.5/1)
Rest 2 min b/w sets

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