Murph
May 27, 2019
CrossFit
May 29, 2019

BEST

CrossFit NCS – BEST

Warm-up

2 Rounds:

12/9 Calorie Row, 5 Russian Baby Makers – Video

12/9 Calorie Row, 10 Spiderman + Reach (5/side) – Video

12/9 Calorie Row, 15 Glute Bridges – Video

Followed by 3 Rounds:

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

20-30 Single or Double-Unders

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

5 Hang Muscle Cleans

5 Stiff-Legged Deadlifts

All done with an empty barbell

Power Clean (6 sets of 2)

6 Sets of 2:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 – at knee level

Pause #2 – just above mid thigh

Pause #3 – Receiving Position (catch)

Set #1 – 60%

Set #2 – 65%

Sets #3+4+5+6 – increase weight but stay on the lighter side today

Undercover (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Abmat Sit Ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Ski Erg