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.
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
GHDSU 3×15
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+
dip 5×15
chinup 5×10
bicep opener complex 5×5
Kettlebell WOD
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
Summer competitions are coming! Test your CrossFit stuff in teams or as individuals. Look at the FCF Level 2 / Foundation Barbell group for news and updates.
“Handles” going overhead at last year’s Battle at the Ballpark
http://www.foundationcrossfit.com/wp-content/uploads/2017/07/FCF-JUNE2017_0007.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2017/06/FCF-PRIDE-banner-1.pngAndrew2017-07-03 19:52:442017-07-04 00:46:554th of July 2017
Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.
http://www.foundationcrossfit.com/wp-content/uploads/2017/05/Michael_P._Murphy_portrait.jpg1294920Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2017/06/FCF-PRIDE-banner-1.pngAndrew2017-05-28 17:35:002017-05-28 23:46:45Memorial Day MURPH
Manny with the bar in rack position
