2121 N.  Jackson st, Tullahoma, TN 37388 - crossfittullahoma@gmail.com
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6/9/2017

5/25/2017

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Strength
Back Squat
4 reps every 90 seconds for 8 sets at 70%

Strength/Skill
15min to find 1RM snatch
​

6/8/2017
Skill
Pull Ups
3 sets max reps

Metcon
10min AMRAP
10 Weighted Step Ups 45/35
10 Hand Release Push Ups

Core
3 RFT
10 v ups
20 feet 2 rig
​30 sit ups
​


​
6/7/2017
​Strength
Power Clean
4 reps every 90 seconds for 8 sets at 70% 1RM

Metcon
​For Time
Run 600m
30 Front squats 95/65
Run 400m
20 Front squats 135/95
Run 200m
10 Front Squats 185/135



​
6/6/2017
​Strength
3 Attempts
Max rep Strict Pull-up

Metcon
5 Rounds for Reps
1 minute Sumo Deadlift High Pull 75/45
1 minute Push Press 75/45
1 minute Row for Calories
Rest 1 minute
*Score is total number of reps



6/5/2017
​Strength
Push Press
4 reps every 90 seconds at 75% of 1RM for 8 sets.

Metcon
3 Rounds for Time
​50 Double Unders
25 Wallball 20/14
15 HSPU
5 Squat Cleans 205/145




6/2/2017
​Strength
Push Press
10 Min EMOM
3 reps at 70% of 1RM

Metcon
For Time
40 Burpee Box Jump
40 Air Squats
40 T2B
40 Air Squats

​
6/1/2017
​Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes

Men
75lb Snatch, 30 Reps
135lb Snatch, 30 Reps
165lb Snatch, 30 Reps
210lb Snatch, As many reps as possible

Women
45lb Snatch, 30 Reps
75lb Snatch, 30 Reps
100lb Snatch, 30 Reps
120lb Snatch, As many reps as possible

Core:
On the minute for 9 Minutes
20 second L sit
20 second hollow rock
20 second ring stabilization



5/31/2017
Strength
Back Squat
10 min EMOM
3 reps @ 70% 1RM

Metcon
24 min EMOM
Min 1. 2 x Rope Climbs
Min 2. 150m Row
Min 3. 20 Sit-Ups

Picture
Strength
Power cleans
10m EMOM
3 Reps @ 70% of 1RM

Metcon
10m AMRAP
10 Alternating 1 arm KB snatches 53/35
20 double unders




​
5/29/2017
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

​

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.




5/26/2017
Strength:
Push Press
7 sets, every 90 seconds
5 reps at 65% of 1RM

Metcon:
​Partner Chipper
Reps are partitioned evenly except run together

40/30 bike calories
400m run
60/45 row calories
400m run
50 power snatches 145/95
400m run
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