Saturday July 30th 2016

2016 CrossFit Games Individual Women Murph

Mobility/ Warm: Shoulders. Don’t spend too much time here, get a barbell in your hands quickly.

Clean & Jerk Warm Ups: YouTube Preview Image

Range of Motion Warm Up: 2 Rounds of (Empty Barbell)

  • 5 Clean Pulls
  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Strict Press
YouTube Preview Image

Barbell Skill: 2 Rounds of (You may add some light weight to the bar for the second round.)

  • 3 High Hang Power Clean
  • 3 Low Hang Power Clean with a Squat
  • 3 Jerks
  • 3 Jerk Press’

Test: Clean & Jerk 1 – 1 – 1 – 1 – 1 – 1 Test!  (Work up to a Max)

Workout: Tabata Sled Push, 4 Minutes of 20 seconds on 10 seconds off. 20′ out / 20’back (45/90/140)


Diablo F!T:  Fight Gone Bad Style (3 Rounds, 1 minute of work each station, then a decreasing rest between stations. 1 minute rest between each station in the first round, then 30 second rest between each station in the second, NO rest between stations in the last round)

  • Sled Pushes
  • 30 Seconds of Sandbag Cleans/ 30 Second Sandbag front rack hold
  • Bike
  • 30 Second Supine Hollow Body Hold/ 30 Second Alternating Leg V-up.

RomWOD & Skills: Double Unders


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