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CrossFit: Back Squat E2min x 20 min; *Set 1 – 5 reps @ 60% of 1-RM*Set 2 – 3 reps @ 75%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 80%*Set 5 – 3 reps @ 85%*Set 6 – 2 reps @ 90%*Set 7 – 7 reps @ 75%*Set 8 – 7 […]

(Murph Prep) CrossFit: Main;0-3 min: Row 500/400/300m *make these a mod-hard effort*rest remainder of 3 min3-6 min: AMRAP ‘Cindy’ *scale as you have been for murph prep days6-7 min: restrepeat x 5 sets (34 min) re-start round each time

CrossFit: 3-4 person teams; AMRAP 20 min:P1. runs 300m/200mP2. AMRAP wallball until running partner returns, 1 person works at a time, rotate as neededP3. Rest Lvl6/5: 20#10’/14#9′Lvl4/3: 20#9’/ 10#9′Lvl2/1: 14#9’/10#8′*scale to bike x 600m/ air squats as needed

Open Gym: 8am-10am

CrossFit Main 3 person teams; I go, you go style20 min clockstation 1: 100m empty sled push- 50 down/50 back- light and faststation 2: 10 double DB shoulder-overhead – regular working weight UB repsstation 3: 50 double unders *scale to 50/40/30/20/10/50 SU (lvls 6-1)

CrossFit Main E2:30MOM x 12:30 minOverhead squatdirectly into: 5 jump lunge each side- 10 total 0: 5x OHS @35%5x JL- each side2:30 5x OHS @ 45% 5x JL5: 5x OHS @ 55%5x JL7:30: 5x OHS @ 65%5x JL10: 3x OHS @ 75%5x JL12:30: AMRAP reps OHS @ 85%

CrossFit Main: 4 x 750m / 2 min easyRow four 750 meter pieces. Row for two minutes at light pressure between each 750.

CrossFit:]A. Clean skill development; 3x each; B. Main strength E2:30MOM x 12:30 minpower cleandirectly into: 5 jump tall box jumps 0: 5x clean @35%5x jump tall box jumps2:30 5x CLEAN @ 45%5x BJ5: 5x Clean @ 55%5x BJ7:30: 5x Clean @ 65%5x BJ10: 3x Clean @ 75%5x BJ12:30: AMRAP reps Clean @ 85%

CrossFit: Main: AMRAP 30 min: 1 pullup, 2 pushup, 3 squat, run 400m (level 5/6) 300m (4/3) 200m (2/1)2 pullup, 4 pushup, 6 squat, run…3 pullup, 6 pushup, 9 squat, run…4 pullup, 8 pushup, 12 squat, run…5 pullup, 10 pushup, 15 squat, run…continue adding 1 pullup, 2 pushup, 3 squat + run until 30 min

REST DAY Mobility and Maintenance