21.05.24 – 21.05.29

Monday 21.05.24

CrossFit

Gymnastic Skills
Bar Muscle Ups
3 Rounds
5 Ring Rows w/ Pause at the top of the rep, slow negative
then,
10 Gymnastic Kips
then,
3 sets of 1-3 Bar Muscle Ups

Conditioning
AMRAP 21 Minutes
18 Burpees to 6" Target
5 Bar Muscle Ups
18 Hang Power Cleans 115/75lbs
3 Bar Muscle Ups

Oly Club

Muscle snatch – heavy single
Clean & jerk – 70% x 1 x 3
Jerk – 70% x 3 x 3
Push press – 84% x 3 x 3

Competitor’s Corner

Team Session
Barbell Efficiency
2 Rounds
1:00 Max Rep Squat Snatch 135/95lbs*
Rest 2:00
1:00 Max Rep Squat Snatch 135/95lbs**
Rest 2:00

*Must be done as touch and go sets of 3 or more reps
**Must be done as singles
Goal is to learn how to be consistent with fast singles and to compare how touch and go vs. quick singles feel for you.

Conditioning For time:
21 Power Snatches, 135/95 lbs
15 GHD Sit-ups
9 Bar Muscle-ups
Rest 2 mins
15 Power Snatches, 135/95 lbs
15 GHD Sit-ups
15 Bar Muscle-ups
Rest 2 mins
9 Power Snatches, 135/95 lbs
15 GHD Sit-ups
21 Bar Muscle-ups

Tuesday 21.05.25

CrossFit

Back Squat
5-3-2-1-1-5-5
Start at 70-75% and add weight for the first 5 sets.
Then take up to two attempts at a 5 rep max.

Immediately after each set, perform 3 explosive box jumps.
*20 minute time cap.

Row Conditioning
For 7 cycles:
AMRAP in 1 min of:
21/17 Row Calories

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Oly Club

Snatch – 80% x 1 x 3
Snatch pull – 100% (of snatch) x 2 x 3
Front squat – 87% x 1 x 5
GHD sit-ups – 3 x 12

Competitor’s Corner

Skill – For Completion
For 5 cycles:
AMRAP in 30 secs of:
Strict Handstand Push-up
Rest 2:30 between each cycle.

Barbell Cycling
EMOM 10 Minutes
3 Touch and Go Power Clean to Push Jerk
Weights should stay in the 60-70% range with consistent movement efficiency as the goal

Wednesday 21.05.26

CrossFit

Barbell Cycling
Every 90 seconds for 9 minutes
Hang Squat Snatch, 3 reps

Reps must be unbroken. Pausing at the hang is acceptable.
Start at 60% and climb after each perfect triple

Conditioning
14 Rounds
7 Push Ups
6 Hang Squat Snatches 95/65lbs
5 Chest to Bar Pull Ups

20 minute time cap
Rx+: 115/105; Bar Muscle Ups

Oly Club

Muscle snatch – 75% x 2 x 3
Snatch – 70% x 1 x 3
Snatch balance – heavy single

Competitor’s Corner

Team Session Power Clean + Hang Power Clean + Push Jerk
1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Double DT
10 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Thursday 21.05.27

CrossFit

Weightlifting
Every 2 Minutes:
Split Jerk
4 @ 50%
3 @ 60%
2 @ 70%
4 @ 55%
3 @ 65%
2 @ 75%

For Time
20 Strict HSPU
400m Run
60 Wall Balls 20/14lbs
400m Run
20 Strict HSPU

Rx+: 4" deficit HSPU; 30/20 lb Wall Balls

Oly Club

Clean & jerk – 80% x 1 x 3
Jerk – heavy single; 90% x 1; 80% x 1 x 2
Clean deadlift – 109% (of clean) x 2 x 3
Back squat – 87% x 1 x 5; follow each set with 3 box jumps

Competitor’s Corner

For time:
Run 800m
12 Squat Snatch 185/130lbs
24 Burpee Get Overs 48/40″
Rest 2:30
24 Overhead Squat 185/130lbs
12 Burpee Bar Muscle Ups
Run 400m

Friday 21.05.28

CrossFit

AMRAP 40 Minutes with a partner, all split evenly anyhow:
1200m Assault Bike
30 Alternating DB Snatch 50/35 lbs
1200m Assault Bike
28 Alternating DB Snatch 50/35 lbs
1200m Assault Bike
26/1,000m, 24/1,000m, etc.

Continue until you finish the round of 1000m & 2 Double DB Snatches, then restart.

Oly Club

Rest

Competitor’s Corner

Squat Clean Waves
On the 2 minutes:
3 @ 70-75%
2 @ 75-80%
1 @ 80-85%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%

Drop and Reset

Saturday 21.05.29

CrossFit

Murph
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Oly Club

Snatch – heavy single
Clean & jerk – heavy single
Front squat – heavy single

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