CrossFit One World

MURPH PREP FRIDAY

CrossFit One World – CrossFit

Deadlift (E3MOM for 9 mins 3 Reps @ 85%-90% of 1RM Deadlift)

COACH: Don’t rush and give your athletes enough time to warm up for their deadlifts. Seasoned athletes can start warming up while Coach is explaining the proper technique of lifting to beginners. Manage your time properly.

Metcon (AMRAP – Rounds)

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.

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CrossFit – Sun, Aug 11

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
CrossFit – Sat, Aug 10

CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
CrossFit – Fri, Aug 9

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM (5 Set) 20 Double Unders 10 DB Step Up (Two DB) 20 Air Squat 100 m Run Rx DB 40/25 Rx+ DB 50/35

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