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Rest/Recovery

Open Gym: 8am-10am

Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

CrossFit: Main: Pacing drill; 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can try to match it each

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%