Max reps in 2 minutes each of:
Squat Cleans (135/95)
Shoulder To Overhead (135/95)
Wall Balls (20/14)
DB One Arm Snatches (50/35)
Row (Cals)
Rest 1 minute between each movement
Max reps in 1 minute each of:
Squat Cleans (135/95)
Shoulder To Overhead (135/95)
Wall Balls (20/14)
DB One Arm Snatches (50/35)
Row (Cals)
Rest 30 seconds between each movement
Rx’d+
(70/50)
(165/110)
5 Life Stressors That Are Affecting Your Training
” I know every day is a gift, but where’s the receipt for Mondays? I want to exchange it for another Friday.”
Beer City Beatdown
Address to Carrier Park
220 Amboy Rd.
Asheville, NC 28806
133/64 reps @ 115 lbs, 50lb DB
Crossfit Murphy’s expected start times
WOD1- 8:00am (1 rep max snatch and Clean and jerk)
WOD2- 10:20am (pistols, pushups and row)
WOD3- 12:50pm (100’s thrusters, kbs, bj, lunges)
WOD4- 2:30pm (OHS, Burpees, SDHP)
180/88 @135lbs and 70lbs
125/64 at 95lbs and 40 db
155/71 @ 115 and 53KB Burpees for cals
133/77 (115/50 DB)
176/78 @165
144/79 (PC@95/BJ@20″/WB@12/DBS@40 – RH only)
210/103=313 @ 165
167/85@115 & 50DB
167 / 76 (165lb 70kb)
170/84 @ 110/50
156/74@ 65 = 230
Paid penalty of 25 squats post WOD ~ did PC in WOD
132/63 @ 65 lbs (195). 25 FS penalty for PC