171 CrossFit – Fri, May 12
Warm-Up
Warm-Up
<p>AMRAP x 7 MINUTES</p><p>30 Single Unders*</p><p>5 Tuck Rocks + 5 Hollow Rocks</p><p>10 Good Mornings</p><p>5 Below the Knee Deadlifts + 5 Deadlifts</p><p>10 Kip Swings</p><p> </p><p>*At the 4:00 mark switch to 15 Double Unders/Double Under attempts</p>
Strength – All
Deadlift (1×5 @65%
1×5 @75%
1×5+ @85%)
<p>*Based off of 90% of Heavy 1-Rep</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 2 of 6 Wendler</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>5 SETS</p><p>AMRAP x 3 MINUTES</p><p>3 TNG Deadlift (Athlete Choice)*</p><p>5 Toes to Bar</p><p>15 Double Unders</p><p> </p><p>-Rest 1:00 b/t Rounds-</p><p> </p><p>*Options for Deadlift…</p><p>(225/155)</p><p>(255/175)</p><p>(275/185)</p><p> </p><p>(Score is Total Rounds + Reps)</p><p> </p><p>KG BB1: (100/70)</p><p>KG BB2: (115/79)</p><p>KG BB3: (125/85)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>5 SETS</p><p>AMRAP x 3 MINUTES</p><p>3 TNG Deadlift (Athlete Choice)*</p><p>5 Hanging Knee Raise</p><p>25 Single Unders</p><p> </p><p>-Rest 1:00 b/t Rounds-</p><p> </p><p>*Options for Deadlift…</p><p>(155/105)</p><p>(175/115)</p><p>(185/135)</p><p> </p><p>(Score is Total Rounds + Reps)</p><p> </p><p>KG BB1: (70/47.5)</p><p>KG BB2: (79/52.5)</p><p>KG BB3: (85/60)</p>
Extra Credit Murph Prep – Day 2
Metcon
<p>CONDITIONING + STRENGTH</p><p> </p><p>800m Run</p><p> </p><p>Into…</p><p> </p><p>10 ROUNDS</p><p>5 Pull-Ups</p><p>10 Push-Ups</p><p>15 Air Squats</p><p> </p><p>Into…</p><p> </p><p>800m Run</p><p> </p><p>*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle ""Half Murph."" This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.</p><p> </p><p>(No Measure)</p>
