2017.05.12

DSC07373

Attention:

We will be closed this Sunday, May 14th in observance of Mother’s Day. Call your mom.

Don’t Forget:

Join us for the second of FIVE skill-building clinics in our brand new Skills Series 2017 on Wednesday, May 17th at 7 pm!

Reminder:

Grab a friend, pick your strategy, and register for Murph Day 2017 held on Saturday, June 3rd!

Strength:

front squat

2 waves

    • 1×6 (20X2 tempo)
    • 1×5 (20X2 tempo)
    • 1×4 (20X2 tempo)

– one work set every 3 min.

– second wave heavier than the first

– 6 reps: 72.5-77.5% 1 RM

– 5 reps: 77.5-82.5% 1 RM

– 4 reps: 80-85% 1 RM

 

Conditioning:

Murph Training 2017.06

400m run

5 rounds

    • 1-2-3 pull-ups
    • 2-4-6 push-ups
    • 3-6-9 air squats

400m run

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

pause front squat

    • 3×5 @ 70% (2211 tempo)

incline chest-supported dumbbell row

    • 5×6 (1110 tempo)

(weighted) strict chin-ups

    • 3-4×6-8 (1010 tempo)

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

3 rounds

    • 3 min. run/bike/row @ 90%

– rest 2 min. between rounds

– light recovery bike/row/jog/walk during non-working periods

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by admin in WOD

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