Warm Up:
Quick 10 rounds on the heavy bag
10:00 (5x) CIndy:
5x Pull-ups
10x Push-ups
15x Squats
“Liftoff”
Round 1:
9 minute AMRAP:
15x toes-to-bars (or high knees)
10x deadlifts
5x snatches (M 115 lb. / F 75 lb.)
9-minute time cap
[3x Rounds]
Round 2:
Immediately go into the next 6 minutes:
1-rep-max clean and jerk
6-minute time cap
[145#]
Worked on more Murph-Prep today. Did a WOD called “Running With Murph”.
Running With Murph
400m Run
6x Cindy
400m Run
5x Cindy
400m Run
4x Cindy
400m Run
3x Cindy
400m Run
2x Cindy
400m Run
1x Cindy
Half way through I switched to doing a few Ring Pull-ups, but mostly I was able to do every set of Pull-ups but the last one or two unbroken at 5x each. Even on the rings…
49:00 finish
Murph Training at it’s finest.
Cindy 20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats
20# Weight Vest
[11x Rounds]
Kinda pumped about this, the last time I did a true Cindy, without a weight vest, i got 12 rounds. Today with the vest I belted out 11 rounds… Pretty sweet.
Baseline:
ROM Drills ~10minutes
Warm up:
10x strict press, 10x overhead squats, 10x back-rack jerk, (Bar only (45#/15#))
10x Pull ups
Conditioning:
½ Cindy (10:00)
5x Pull-up
10x Push-up
15x Air Squat
[7x rounds]
Strength:
CrossFit “DT” 5x rounds for time of:
115# Deadlift, 12x
115# Hang Clean, 9x
115# Push Jerk, 6x
[9:58]
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (65#/45#)
Push ups
Burpee jumps over the bar x2
Did some pull-up practice and learned to do strict(ish) ones using bands. Then did Cindy. Really strong effort on it too. Then got in a good durability round of sit-ups and farmer’s carries. Good long time domains today. Good work.
Prescribed part of the Seal fitness test; push-ups, sit-ups and 1.5 mile run for time. Looking forward to seeing that on Monday.