Resources

1/2 Murph

July 19, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Jog

7 Walkouts Video

200m Jog

5 Walkouts Video

100m Jog

3 Walkouts Video

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Snatch Press

5 Snatch Jerk

5 OH Squats

5 Snatch Balance

Weightlifting

Snatch

Minute 1: 1 Squat Snatch @ 68%

Minute 2: 1 Squat Snatch @ 72%

Minute 3: 1 Squat Snatch @ 76%

Minute 4: Rest

Minute 5: 1 Squat Snatch @ 72%

Minute 6: 1 Squat Snatch @ 76%

Minute 7: 1 Squat Snatch @ 80%

Minute 8: Rest

Minute 9: 1 Squat Snatch @ 76%

Minute 10: 1 Squat Snatch @ 80%

Minute 11: 1 Squat Snatch @ 84%

Stamina Squat

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

* Barbell Loaded at 67% 1RM Front Squat

WOD

Metcon (Time)

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Break it up how you want





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