05262017- Barbell Complex

With a partner: 2000 meter Row 150 Wall Ball 💯 Toes to Bar #crossfit #cf414

A post shared by CrossFit 414 (@cf414) on

Murph is this Monday at 930am! Be there!

Strength/Skill:

Build to a heavy set of 1 Hang Clean + 1 Clean + 1 Split Jerk

Workout of the Day:

Complete as many rounds as possible in 10 minutes of:

1 Deadlift (115/75 lbs)

1 Hang Power Clean

1 Front Squat

1 Push Press

* Every time you put the barbell down complete 5 Burpees before picking it up again *

 

05202017- Partner Saturday

Memorial Day Murph. On Memorial Day at 930am. Be there!

Strength/Skill:

Rotate through:

Ring Push Ups x 5-15 reps

Single Arm Dumbbell Row x 8 each arm

Rope Climb Practice

Workout of the Day:

With a partner complete as many rounds as possible in 25 minutes of:

50 Dumbbell Clean and Jerk

50 Burpees

50 Sandbag Squats

50 Row Calories

*one partner works at a time and break up reps as you wish*