171 CrossFit – Mon, May 22

<p>1 ROUND</p><p>5 Jefferson Curls (BB Optional)</p><p>5 Cat/ Cows</p><p>10 Alt. Deadbugs</p><p>5/5 Single Leg Glute Bridge-Ups</p><p>10 Slow Arm Haulers</p><p> </p><p>Into…</p><p> </p><p>3 ROUNDS</p><p>100m Run</p><p>8 WB Deadlifts*</p><p>8 WB Front Squats*</p><p>8 WB Push Press*</p><p> </p><p>*RND 2, combine movements to complete 12 WB Thrusters. RND 3, complete 12 Wall Balls.</p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting)</p><p>5 Above the Knee Deadlifts</p><p>5 Below the Knee Deadlifts</p><p>7-10 Empty BB Deadlifts</p>

Strength – All
Deadlift (1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%)

<p>*Based off of 90% of Heavy 1-Rep</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 4 of 6 Wendler</p>

Workout – Performance
Metcon (Time)
<p>5 ROUNDS FOR TIME</p><p>100m Run</p><p>3 TNG Deadlift*</p><p>20 Unbroken Wall Balls (20/14)**</p><p> </p><p>*Use same weight of your 1×3 from Strength Session.</p><p>**Set must be performed unbroken. If ball drops before 20 reps, must start that set of 20 over from 0.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG WB: (9/6)</p>

Workout – Fitness
Metcon (Time)
<p>5 ROUNDS FOR TIME</p><p>100m Run</p><p>5 TNG Deadlift*</p><p>15 Wall Balls (20/14)</p><p> </p><p>*Use same weight of your 1×5 from Strength Session</p><p> </p><p>(Score is Time)</p><p> </p><p>KG WB: (6/5)</p>

Extra Credit Murph Prep – Day 1
<p>CONDITIONING</p><p> </p><p>3 SETS</p><p>400m Run @ 80%</p><p>200m Jog @ 50-60%</p><p> </p><p>-100m Walking Rest b/t Sets-</p><p> </p><p>*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.</p><p> </p><p>(No Measure)</p><p> </p><p>STRENGTH</p><p> </p><p>5-7 SETS</p><p>5 Strict Pull-Ups</p><p>10 Tempo Push-Ups (1111)</p><p>15 Tempo Air Squats (1111)</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!</p><p> </p><p>(No Measure)</p>