Pressing Complex
2 Push Jerks + 1 Split Jerk
Performed from the rack
For Time:
Buy In-40 Burpees to a Target
-into-
30-20-10
Deadlifts
Shoulder 2 Overhead
-into-
Buy Out-40 Burpees to a Target
Intent: this workout is meant to be fast paced. Nice steady pace for burpees and a light weight for your barbell.
Time cap:18 mins
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Build to a moderate 3 rep.
6 min Ladder:
1 Snatch
1 Overhead Squat
*Increase 1 rep every round*
-rest 2 mins-
6 min Ladder:
1 Clean
1 Front Squat
*increase 1 rep every round*
3 Rounds for Recovery:
15sec Ass Bike Sprint
30 Air Squats (recovery pace)
15sec Ass Bike Sprint
30 Air Squats (recovery pace)
15sec Ass Bike Sprint
30 Air Squats (recovery pace)
-rest 3 mins between rounds-
Build to a heavy 3 rep on each leg. (alternating)
For Time:
5 Rounds
10 T2B
15 KB Swings
200m Row/Ski
time cap: 18 mins
CrossFit Wig Wag 