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)
:20 Seconds
Active Spidermans
Push-up to Down Dog
Active Samson
Straight Legged Inchworms
Air Squats with Arms Overhead
30 Seconds
PVC Pass Throughs
PVC Sotts Press
PVC Overhead Squats
PVC Pass Throughs (More Narrow)
PVC Snatch Barbell Warmup
5 Good Mornings
5 Elbow Rotations
5 Snatch Grip Push Jerks
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Warm-up (No Measure)
1:00 Minute Barbell Assisted Thoracic Opener
:30 Seconds Arch Hold
:30 Seconds Hollow Hold
Weightlifting
1 Power Snatch + 1 OHS
Complete 1 Power Snatch, standing up to full extension and then do a full depth OHS.
EMOM 15
Min 1-3: 50%
Min 4: Rest
Min 5-7: 60%
Min 8: Rest
Min 9-10: 65%
Min 11: Rest
Min 12-13: 70%
Min 14: Rest
Min 15-16: 75%
Percentages based on your 1 RM Snatch. Work on technique. Get under the bar without relying on muscle snatching the weight.
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
FIT: Metcon (Time)
30 Snatches (115/80)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 DB Snatches
10 DB Lunges
Extended Work
Back Squat (5×5 increasing weights)
5 sets of 5 reps adding weight each set.