Saturday 3.3.12

Row 2k

Strength:
Bench Press 2-2-2-2-2-2-2-2-2-2 @ 80 % resting 60 seconds between sets.  Add 5lbs to HERE

or

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

Snatch (75/45) 30 reps
Snatch (135/75) 30 reps
Snatch (165/100) 30 reps
Snatch (210/120) as many reps as possible in time remaining

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 minutes.

Efficiency Tips: The Snatch-Video

No Crying!-California Strength Video

Might as well face it, you’re addicted to…food?

“How CrossFit Prepared Me for Childbirth” from The WOD Life.

CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD today.  WOD with GOD begins around 10:15am.  What if I usually take Saturday as a rest day?  Great, come at 10:15 and rest and receive the blessings as we share in God’s word.

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.~1 Timothy 4:8

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