THURSDAY 150528

Strict Pull-up Progression: Rest

Complete As Many Repetitions As Possible (AMRAP) in 8 minutes of:
Push Jerk, 95lb. / 75lb.
Each time you break, perform 50 Double-Unders or 100 Weighted Jumps

Rest up to 8 minutes then,

Complete As Many Repetitions As Possible (AMRAP) in 8 minutes of:
Hang Power Clean, 95lb. / 75lb.
Each time you break, perform 30 Squats

Note: This is one amazing workout! A “Break” constitutes anytime the barbell touches the ground. We will begin each class with a review of the Push Jerk technique. Your “score” is the total number of Push Jerk’s and Hang Power Cleans you achieve during each respective AMRAP.

MemorialDayurph2015

2015 Memorial Day Murph Warriors

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Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete For Time:

Wall Ball, 21 Repetitions
9 Pull-ups
200 Meter Run
Wall Ball, 15 Repetitions
15 Pull-ups
200 Meter Run
Wall Ball, 9 Repetitions
21 Pull-ups

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station. No Rest Between Stations!

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two – and maybe round three!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Week 4 – Foundational Technique Review

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

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