As the weights get heavier, shoot for the 5 reps, if not, shoot for 3-5 in later sets.
MURPH PREP FRIDAY
20 Min AMRAP:
– 400m Run
– 1 Round of Cindy
– 400m Run
– 2 Rounds of Cindy
– 400m Run
– 3 Rounds of Cindy… etc
Every round, increase Cindy by 1 round. Run stays the same.
1 Round of Cindy:
– 5 Pull Ups
– 10 Push Ups
– 15 Squats
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for Time 15/12 Cal Row 15 Wallballs 15 DB Sumo Deadlift High Pull 15 Sprawls Rx WB 20/14 DB 50/35 Rx+ WB 30/14 DB 70/50 One DB for…
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Toes to Bar 8 Push press 10 Lateral Burpees 100 m Run Rx 115/75
CrossFit One World – CrossFit LVL – Snatch Complex (12 Min E2MOM Complete a cycle @ 45% 1 RM Snatch Increase by 5 every set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL – Snatch High Pull (6 Min EMOM 2 Rep @105%…
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