We finished up our Olympic lifting strength cycle last week. The next two weeks are good old CrossFit – with Murph coming up in a week!
Monday – Last Murph Prep Monday!
- We’re building volume on running, pull-ups, push-ups, and air squats
- By now we should be getting a good idea of how to scale Murph appropriately to target the 40-50 minute time frame!
Tuesday – Build to a 2-rep overhead squat for the day; followed by a triplet with deadlift, hang power snatch, and overhead squat
Wednesday – Rowing intervals with a partner!; followed by Rope Climb skill progression
Thursday – Quartet with handstand push-ups, front rack lunges, push presses, and running; followed by core finisher
Friday – Power clean 1-rep and hang power clean percentage work; followed by classic girl benchmark Grace (30 clean and jerk for time 135/95)
- If you’re newer to the olympic lifts, use light weight and focus on developing muscle memory of proper technique and timing. Have a coach check your form!
Saturday – Partner core and cardio WOD; followed by building to a 2-rep deadlift for the day