20 Min EMOM
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.
With a partner
14 Min EMOM
Odd: 8 Double KB Thrusters #53/35
Even: 6 Burpee Box Jumps
One partner starts on the odd minutes, the other starts on the even minutes.
12 Min EMOM
Odd: 5 Deadlifts
Even: 10 Lunges
5 Rounds
20 KBS
10 Wall Balls
2 Min AMRAP
Air Squats
20 Double or Single Unders
10 Sit Ups
5 Wall Climbs
20 Double or Single Unders
10 TTB
5 Wall Climbs
20 Sumo Stance Good Mornings
10 Min EMOM
1 Power Clean + 1 Push Press
*Start first set around 60% of your 1RM push press, then build to a max over 10 sets. NO JERKS ALLOWED.
For time:
1000m Row
30 Power Cleans #135/95
150 Double Unders
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Scaled Murph
800m Run
50 Ring Rows
100 Box Push Ups
150 Air Squats
800m Run
6 Rounds
30 Wall Balls #20/14
20 Cal Row
10 Ring Dip
Rest 5 Min
6 Rounds
15 Supine Pull Ups
15 Plate Plyo Push Ups
One partner does a full round, then the other partner does a full round. 3 rounds each.
200 Double Unders
50 Toes to Bar
30 Front Rack Lunges (185/125)
5 Min AMRAP
10 Air Squats
10 Push Ups
10 PVC Pass Thrus
5 Hang Snatches
7 Min EMOM
2 Hang Snatches
2 OHS
2 Power Snatches
Partner Workout
100 Burpee Box Jumps
Partner Rows
*One partner must do 10 reps each set.
Tabata
:20/:10 x 8
Rest 1 min
Next exercise
Thrusters #75/55
Pull ups
Push Press
Hang Power Snatch
*Score each movement for total reps. It says “4 rounds for reps” for scoring purposes only.
10-9-8-7-6-5-4-3-2-1
OHS #95/65
Box Jumps 24/20″
Sit Ups
RX+
#135/95