CrossFit
For load:
Bench Press 8-8-5-5-5
(add 10lbs/5lbs)
“Half Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
______________
Competitor 1
Snatch
70% 1×3
75% 1×2
80% 2×1
85% 3×1
Clean Pull
100% 2×3
110% 3×2
Front Squat
75% 1×3
80% 2×2
85% 3×1
For load:
Every 2:00 for 10:00
4 weighted dips
(Make consistent increases on each set)
______________
Competitor 2
Active Recovery
______________
Weightlifting
High Pull + Block Snatch (below knee)
80% 1+2, 1+2, 1+2
85% 1+1, 1+1
Snatch Pull (max shrugs after final rep)
105% 4×3
Pause Squat
70% 5×3
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
Strict T2B
4×10
“As you search for a person, place, or thing, be prepared to continue your quest, should the end result not yield your desired outcome. Enjoy the process and you’ll avoid disappointment…!”
― James A. Murphy
