Fitness: Clean Halting Deadlift + Clean + Jerk
If you have a hard time organizing the pull off the floor, perform the clean from the mid-hang, after the clean halting deadlift.
Performance: Clean and Jerk 1-1-1, then Power Clean + Hang Clean + Jerk 75% x (1+1+1) x 2
Work up to a heavy clean and jerk in three attempts, then perform two singles of the complex at 75% of today’s best lift.
Fitness: 3 x 5 Linear Progression
Performance: 85% x 4 x 4, then 87.5% x 4 x 4
Rest two minutes between sets. You’re already pretty warmed up from the cleans, so get to work weight within 2-3 warm ups so you can get all your work sets in.
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News and Notes
- Robyn O. posted a few weeks ago about her charity adventure Rickshaw Run in India. Her team finished in 41st place out of 60 rickshaws, and they blew past their fundraising goal of $3,500 for Made By Survivors and raised $6,108. The money will help build a new shelter for survivors of sex trafficking in Jalpaiguri. If you still want to help, head over here.
- Matthew E. posted recently about his fundraising efforts for the Vanguard Backpacking Program. They met their goal! With generous support from over 60 individuals, the program raised $5,104 and recently placed the order for backpacks, sleeping bags, and tents. Great work, Matthew and everyone who helped!
- Jared K. wants to let you know about an awesome Kickstarter for Barbell Apparel, which ends tomorrow. They’re going for a stretch goal of $750K, and they’re almost there! If your swol’ quads make buying jeans tough, check this project out!
- Hit all your mobility business today: Yoga with Whitney at 10am + Active Recovery at 11am with Coach DO + Active Recovery at 12pm again with Coach DO = so many opportunities for happy CrossFitters.
What Do I Need to Know for “Murph” on Monday?
“Murph” is a day where our community comes together to celebrate and honor our service men and women. Whether it’s by completing the workout, or cheering on a loved one, or just hanging out for the BBQ, all are welcome!
Run 1 Mile
Run 1 Mile
Partition the pull-ups, push-ups and squats however you’d like. Start and end with the run. If you’ve got a 20lb vest or body armor, wear it.
Wow, that sounds crazy! Will there be scaling options?
Yes, folks will be able to do 1/4, 1/2, or 3/4 Murph to reduce the volume. Coaches will explain the scaling options before each heat. The scaling option for pull-ups are jumping pull-ups. Because of the number of people we expect, we will not be offering ring rows or banded pull-ups as a scaling option. The volume of jumping pull-ups will also be reduced.
You are expected to warm-up before your heat on your heat. A perfect warm-up would be some foam rolling or soft tissue work (here is a good mobility|wod) and some rowing or light jogging. If your ankles are tight, we suggest doing a calf smash on a kettlebell handle, too. Get loose and ready to go.
Ok, what time do we show up?
The gym will open at 7:15am and we will be starting the first heat exactly at 7:30am. We’ll be starting new heats of up to 25 people every 45 minutes and recommend that you arrive 15 minutes early for whichever heat you’d like so that you can warm up and do some movement prep.
The BBQ itself will start around 11am and will last until around 3pm. The gym will provide meat and beer. Members are encouraged to bring a salad, snacks, veggies or any additional sides/beverages to share. If you’re going to bring a something, please post it on the event page.