The Murray Friday 08/09/2019

CrossFit 611 – CrossFit

Warm-up

Lap Spider Man Lunges

Lap Frankensteins

Lap Bear Crawl

Lap Walking Samson Stretch

Lap Seal Walk

2 Rounds for Quality

10 S/A DB Floor Press/Arm

5 S/A DB 3-Point Row/Arm

Rest Approx :60

Strength

(Coaches Note: Spend time helping them warm up appropriately)

Every :90 for 12:00 (8 Sets)

Set 1: 10 Bench Press

Set 2: 5 Wtd Strict Pull Ups

Set 3: 8 Bench Press

Set 4: 5 Wtd Strict Pull Ups

Set 5: 6 Bench Press

Set 6: 5 Wtd Strict Pull Ups

Set 7: 5 Bench Press

Set 8: 5 Wtd Strict Pull Ups

(Note: Building to heavy 5-rep for the day)

Weighted Pull-ups

Bench Press

Conditioning

The Murray (Time)

5 RFT

10 Power Snatch (95/65)

30 DU

(Note: 2:1 Single:Doubles)

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