Announcements
MAY CHALLENGE..
Run a “Marathon”
Accumulate 24.2 miles leading up to MURPH on May 27 and complete your marathon with your 2 mile MURPH run.
You can use the 1 mile running course laid out on the whiteboard or map your own course.
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Single Unders
Toe Touch to Reach Overhead
Front Plank
Faster Single Unders
Down Dog
Right Side Plank
Higher Single Unders
Up Dog
Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
Weightlifting
Bench Press (5 x 5)
Build to a heavy set of 5 Bench Press today adding weight each set.
Metcon
COMP: Metcon (5 Rounds for weight)
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts
Build in loading on the deadlift. Score is total weight used. Put round times in notes.
FIT: Metcon (5 Rounds for weight)
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
45 Single Unders
15 AbMat Sit-Ups
5 Deadlifts
Build in loading on the deadlift. Score is total weight used. Put round times in notes.
BURN: Metcon (AMRAP – Rounds and Reps)
5 Rounds:
3:00 x 1:00 Rest
15 AbMat Sit-Ups
45 Single Unders
15 AbMat Sit-Ups
10 DB Deadlifts
Score is Lowest Round
Extended Work
Earthquake Shoulder Press (5 x 5)
Suspend a KB from each side of the bar with a band. Use change plates to add smaller increments. Do not go to failure and drop the bar & bells on the ground!!
Complete 5 sets of 5 reps.
Earthquake Bench Press (AMRAP – Reps)
KB will be suspended from each side of the barbell by a band. Score is Max unbroken reps. Everyone will get 2 attempts at a Max set.
Rx: 115/71
Rx+: 151/87