Every 2:00 x 4 Sets
3 back squats @ 75%
Murph Prep Monday!
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
Time Cap 22
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats
Teams of 2
2000/1750m Row
-into-
4 rounds
100’ Single DB Walking Lunge 50/35
50 Box Jump Overs (24/20)
-into-
2000/1750m Row
Time Cap 30
Every :90 x 3 Sets
2 Squat Snatch @80% of 1RM Snatch
EMOM 3
2 Snatch Grip Deadlifts @95% of 1RM Snatch
“Isabel”
For Time:
30 Snatches (135/95)
EMOM 5:00
1 split jerk @ 80%
Teams of 2 (24:00 Cap)
Go through the ladder 1:1
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
P1 – 50/40 Cals
P2 – 50/40 Cals
P1 – 40/32 Cals
P2 – 40/32 Cals
etc…
Every :90 x 3 Sets
2 Front Squats@85% of 1RM Clean
5 Rounds
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)
Time Cap 15
Every :90 x 5 Sets
2 Power Cleans@80% of 1RM Clean
AMRAP 12
5 Power Cleans 155/105
10 Burpee Box Jumps 24/20
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Time Cap 32:00
Partner
800m Run (Together)
100 Kettlebell Swings (70/53) (split as needed)
600m Run (together)
75 Kettlebell Swings (70/53) (split as needed)
400m Run (together)
50 Kettlebell Swings (70/53) (split as needed)
200m Run (together)
Time Cap 22:00
Every 1:15 x 5 Sets
3 deadlifts @ 65-75%
Partner Workout:
50/40 Calorie Row
50 Hang Power Cleans 115/80
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Hang Power Cleans
50/40 Calorie Row
*Split reps/calories as needed*
18:00 Cap
Every 1:15 x 5 Sets
3 Split Jerk@65-75%
AMRAP 10:00
8 Burpee Box Get Over 30/24
8 Toes To Bar
© Copyright 2016, CrossFit SPT