Our SINGLET SATURDAY CREW (minus a handful who couldn’t stay the entire session):
We want you super prepared to take on the volume and intensity (and soreness) that MURPH will bring next Monday, so we’re planning to start each class with some stretches so you know what we’re looking to accomplish as a post-workout treat.
On tap this week: weighted pullups, power snatches & double unders, Week 2 of our 5×5 back squats, tabata front squats, burpee box jumps, CHELSEA as a prep workout- see if your timing is on point, dumbbell thrusters & running, the TRIPLE 3, a “20” chipper, bench pressing, and a deadlift & step-up workout. Both the Powerlifting and Olympic Weightlifting MAY CYCLES also finish this week. You can register for the next series here.
+ 10 CrossFit Trainers Give Their Best MURPH Tips – BarBend
Anyone else spend part of their weekend watching people run on treadmills?!
CrossFit WOD for Monday 5/21
weighted pullup 5×2, then
15-25-35 reps for time:
power snatch, 35/25kg
4x double unders
1st round = 15 power snatches + 60 double unders. 2nd round = 25 power snatches + 100 double unders. 3rd round = 35 power snatches + 140 double unders. This workout contains the same volume of power snatches as the hero workout RANDY, but with double under “breaks”. Scale the double under multiplier (3x, 2x, 1x). If double unders are too difficult use single unders and stick with the original multiplier of four.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/3, Day 1/3
hang snatch 50/3, 65/2, 75/2, 80/2, 85+/1 (3)
snatch pull 105+/3 (5)
pause back squat 85+/5 (3)
box jump + depth drop 6×3
barbell bicep curl 4×25
bonus: max banded plank
Powerlifting WOD – Week 1/3, Day 1/3
back squat 60/5, 75/5, 85/3, 95/1+
bicep opener complex 5×5
Week 12 (last week): Deficit deadlift 10×1 @85-95% of 1RM
– should be as heavy as possible, but you should not fail during the sets
– rest 1:30-2 minutes between sets
For 15 minutes:
3 kb cleans
3 kb squats
3 kb push press