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.

Don’t forget Murph Hero Wod this weekend. You can do the entire things, half, TEAMS which we havent done before. The important thing is to show up!
Heat time
Midnight Murph Saturday the 28th at 10pm- Big turnout for this every year!
Sunday 5am to 8:30am ish.. start by 8:30 please
Monday Memorial Day- Closed

AMRAP 5 Minutes
8/6 Calorie Machine
12 Jumping Lunges
8 Scap Push Ups
50’ Light Farmer’s Carry

Strength skill… this is an EMOM with alternating movements. a lot of people will be using a band for strict pull ups to maintain the emom pace. there is no harm in scaling
10 minutes alt. emom
10 pull ups
10 push ups

Wod
AMRAP 13 Minutes
12/10 Calorie C2 Machine
50′ Farmers Carry (athletes may pick their own weight/strategy)
Score is pounds moved (weight used multiplied by number of rounds)

Extra
Slow steady 15 to 20 minutes run or run/walk combo with no vest.
*one element missing from a lot of CrossFit training is slow steady state cardio (think long run, row or bike at relatively easy pace)
Building this type of endurance up will do wonders for your workouts.

3:00 on a Machine,
Then 3 Steady Rounds
25’ Duck Walk
3 Explosive Broad Jumps
10 In-place Light Reverse Lunge Steps
10 Hollow Rocks

Theses waves take a long time to complete with proper warm up. Focus on weightlifting today! No weight vests, no wod. skill session after this lifting every week.
Squat Clean and Split Jerk
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
–
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
–
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
Drop and reset between reps. Rest 3-5 minutes between sets.

Pick 1 of the following skills and practice as an EMOM for 10 minutes.

• 5-30′ HS Walk
• :05-:10 L-Sit Hold
• 1-3 Strict Muscle Ups
• 1-2 Rope Climbs
• 5-40 Double Unders
• :20 Squat Hold (mobility focus)

Don’t look at todays workout and say poo poo on this. This is tough. there is enough bikes and enough rest time for everyone to use bikes

Warm up-
3 rounds
10 burpees
20 seconds bike – getting faster every round
5 pull ups to catch your breath

Wod
Every 3 minutes for 30 Mintues (10 rounds)
:10-:15 Air Bike Sprint for Peak Wattage
Rest the remainder of the interval
When you know your watts are dropping off, jump off
write your peak watts down and come up with your average at the end

Extra

Bench Press 4 Rounds
1:00 Bench @ 60% of BW*
Rest 3:00
Can be multiple sets in that 1 minute meaning you can rack and unrack the bar a few times if needed.

On a 7 Minute Clock

Run 400m
30 Jumping Lunges
20 Scap Pull Ups
Max Freestanding HS Hold in Remaining Time

Strength
On a 15 Minute Running Clock:
Build to a heavy set of 2 Push Presses

Wod
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run

Strength Stimulus:  Heavy Rest: As Needed
Coach Focus: Coaches should review the points of performance for the push press before starting the 15 minute clock. Coaches should also instruct their athletes not to rush to the 2RM but rather warm up sufficiently with lighter, faster reps.

Wod
Feel: Cardio Pacing: Sustain
Target Score: 6-8 Minutes Firebreather Score: Sub-5 Minutes
Scaling:
^–  Run: Should not exceed 1:15 to complete or the distance should be reduced slightly.

^–  Hang Power Clean: Should be 1 unbroken set that is performed quickly. If an athlete can not
remain unbroken or move fast, the weight should be reduced
^–  HSPU: Should not exceed 2 sets at any point. Reps may be reduced to as few as 5 or scaled
to barbell push press. Athletes need to have a rep scheme that doesn’t push them to muscular failure to maintain the cardio stimulus.
Coach Focus: The running should be the bulk of the time spent in this workout if implemented correctly. Athlete should be told to run hard, and not use the run as “recovery” due to it being a major part of this workout. Barbell and gymnastics should never exceed :30 (each) so that the stimulus for the workout is met. If scaling to barbell push press for the HSPU athletes should only have 1 bar for safety & logistical reasons, so whichever lift is “less strong” becomes the governor of the weight used.

Extra outside
3 Rounds 800/750m Row
Rest 1:00