Thursday 5/5/16


Don’t forget, pre-orders for new CFIL gear are due by 9pm on Monday, May 9th! No additional MURPH shirts will be ordered, so be sure to get your order in if you want one!


Clean and Jerk (1 Rep Max)

20 MINUTES to build up to a 1 Rep Max Clean & Jerk.

Clean should be performed as a full squat clean. All normal points of performance apply! A coach should watch all 1RM attempts.

NEW ATHLETES or those who want more structure can perform E2MOM for 20 minutes: 1 Power Clean + 1 Front Squat + 1 Push Press/Push Jerk, ascending in weight if form looks good

Conditioning Partner WOD

AMRAP 10 minutes:

Partner A: Row 300m
Partner B: 15 Sit-Ups then Max Russian KB Swings until Partner A is done rowing (stop as soon as partner puts handle down)

Score is total # of KB Swings completed as an individual. Rx: 70/53

Cash-Out / Cool Down

4 rounds:
A) 10-second L-Hang on bars (mix grip between pronated & supinated)
B) 15-second Superman Hold

Categories: WOD

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