As the weights get heavier, shoot for the 5 reps, if not, shoot for 3-5 in later sets.
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.
1 Round of Cindy:
– 5 Pull Ups
– 10 Push Ups
– 15 Squats
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
