Foam Roll Upper Back and Lats 2:00-3:00
1:00 HS Hold
-Then-
2 Rounds
10/7 Calorie Bike
10 Plate Ground to Overhead 45/25lbs
25’ Duck Walk
10/7 Calorie Row

Strength
On a 12 Minute Clock, Practice the following complex
1 Power Position Power Snatch
1 Hang Power Snatch (At the Knee)
1 Power Snatch (From the floor)
*Drop and reset. try to do a complex set every 90 seconds.

Wod

AMRAP 4 Minutes x 3 with a Partner:
P1: Max Calorie Row/Ski
P2: Max Calorie Bike Rest 1:00
*Both athletes begin working at the same time on separate machines. Partners may switch machines as desired during the 4 minute window, but must make at least one switch each AMRAP.
Score is calls. If there are more than 16 people in a class we will make it work, some team might just miss out on the amazing bike OR we can do waterfall style, teams of 3, workout on the bike, ski, and row switching machines as you feel like during the 4 minutes

Score is cals

Closed for Memorial Day. Enjoy some time with your friends and family and don’t forget those that gave the ultimate sacrifice for our country.

Keep your eye on Facebook members group. Sometimes a coach will open the gym up in the afternoon for some open gym time.

Heats of Murph from 6am to 9am

8am-
Solo endurance!
10 minutes bike
10 Ski
10 Minute row
Run 1 mile

9am
20 Minute amrap alternating rounds with a partner
100 Foot empty sled push
10 wall balls
5 burpees
*max of 30 seconds on sled, 30 seconds on wall balls and 30 seconds on burpees. You should be alternating rounds about ever 90 seconds.. it will be a little quicker than that at first.

You can do the bike, ski, row in any order so if there are more than 8 people you will have to start on different machines anyway. Everyone runs the mile last though

9am



Remember tonight at 10pm we will run one heat of Murph.
Several ways to scale, just show up and we will help. Do part of it, partner up and finish it if you want
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 Mile

1:30 / Side Twisted Cross
2:00 4- Way Wrist Stretch
-Then-
Straight Through 20 Burpees
1:00 HS Hold
45 Double Unders

Strength
For Load, building: warm up first!
Today will be weightlifting reps not metcon or crossfit reps which means NO BOUNCING the bar off your legs or using a stretch reflex to help you move more weight. Whats a stretch reflex… its when you bring the barbell down fast and switch directions fast at the bottom of whatever position you are in. Bouncing bars and using your stretch reflex can be effective in wods but today during strength we arent doing it.

What does this mean???? PAUSE at the power, the mid, and low hang respectively on every rep
3×2 Power Position Power Snatch
3×2 Mid-Hang Power Snatch (mid thigh)
2×2 Low Hang Power Snatch (at or below knee)

Wod-

AMRAP 5 Minutes
12 Wall Walks
30 DB Power Cleans 50/35lbs
Max Wall Walks in remaining time

CONDITIONING
Feel: Muscle Overload Pacing: Sustain
Target Score: Complete the majority of the DB Power Cleans (20+) Firebreather Score: Accumulate 12+ Wall Walks in the second set
Scaling:
^–  Wall Walks: Use the Open Standard. Should not exceed 2:30 to complete their reps. If an
athlete cannot hold their body inverted, hold a plate overhead for 2:00 before starting the DB Power Cleans
^–  DB Power Cleans: We are looking for the DB weight to force the athlete to stop a handful of
times. Coaches need to be careful to not over scale the weight or the stimulus will change to “cardio”, which is not the goal
Coach Focus: Both movements in today’s AMRAP alone are easy to identify as “muscular overload” movements, so when they combine forces, look out. Coaches should push athletes to perform all of the reps as prescribed with the fitness-appropriate scaling that does not change the stimulus from muscular overload to cardio. Today is a great day to push athletes to use RX or close-to-RX weights to maintain the stimulus. Finally, by design this workout is not meant to be accessible to all when it comes to accumulating “max reps” at the end. We’d rather see an athlete attempt a challenging stimulus that prevents them from finishing than easily finishing the DB power clean and getting a lot of wall walks at the end.

Extra,
4 Rounds 300/250m Ski
14 Pistols
Rest 3:00

COMPETITOR EXTRA
Feel: Gas Pacing: Reach
Target Score: Each Round Sub-2:30 Firebreather Score:  Each Round Sub-1:40 Scaling:
^–  Ski: 1:1 Scale with Rowing.Should not exceed 1:15 to complete the
prescribed distance and should be a very aggressive pace.
^–  Pistols: Should not exceed 1:15 to complete. Coaches should work to preserve the full depth
single leg squat, so bands for some athletes and boxes for others.