5/22/15

6 Rounds
1 min work / :30 sec rest
Max HSPU from deficit
AMRAP 14
10 Deadlift (115/75)
10 Push Press (115/75)

5/21/15

Front Squat OR make up Back Squat
5 x 3 @ 85%
EMOTM 10
2 Power Cleans + Hang Clean

5/20/15

6 Rounds
1 min work / :30 sec rest
Max Chest to bar pull ups
8 Rounds, rest :30 sec between rounds
100m Run
12 KBS
6 Thrusters (135/95)

5/19/15

Push Press
5 x 3 @ 85%
7 RFT
7 Power Snatch (135/95)
7 Box Jumps (30/24)

5/18/15

Back Squat
5 x 3 @ 85%
Every 2 mins for 4 rounds
15 Pull Ups
30 Push Ups
45 Double Unders

5/15/15

5 Rounds

1 min work / :30 sec rest
Max HSPU from deficit

AMRAP 8

Curtis P (Choose % of body weight) 50% 75% 100%

Memorial Day Murph

MURPH 2015 FLYER

On Memorial Day we will be joining our friends at CrossFit Imperial Valley for the Murph Challenge. The event starts at 9am, so we will leave CFY at 7:30am to allow travel time and warm-up upon arrival. There will be a sign up sheet in the box so we can have an idea of how many wish to attend. Following Murph we will have lunch at Burgers and Beer.

5/14/15

Front Squat OR make up Back Squat
3 x 3 @ 85%
EMOTM 10 -15
Snatch
Go for max weight!

5/13/15

5 Rounds
1 min work / :30 sec rest
Max Chest to bar pull ups
AMRAP 10
10 Deadlifts (choose weight)
5 Wall walks

5/12/15

Push Press
3 x 3 @ 85%
EMOTM 15
1. 15 Wallballs
2. 10 Burpee Box Jump Overs
3. 5 Muscle Ups