Week in Preview, May 17th, 2020

“”The investor of today does not profit from yesterday’s growth.”

 

-Warren Buffet

Murph T-Shirt Pre-Orders

Due by 8pm today
This is the final call to get your Murph shirts! Please click the link to fill out the order form. Click here to fill out the order form (you’ll be charged upon distribution).

Shirts and tanks are $25/each, and there’s a handy sizing spec sheet in the order form for your reference.

You may order multiple shirts of varying types and colors in the same form. If you’d like to order multiples of the same shirt, write that into your comments at the bottom of the form, or fill out one form for each individual shirt.

Let’s represent on Memorial Day!!


]Weekly WODs (CrossFit):

 

Monday – Hand-Release Hay Day

“Murph” is just around the corner, and we have been ramping up our efforts to prepare  for the challenges that lay ahead this month. Today’s conditioning will require consistent pacing and appropriate scaling for the hand-release push-up. The chipper-style workout for today also includes kettlebell front-rack lunges, box-jumps, running intervals, and up-downs.

 

Tuesday – Squat Day (Week 2)

Our focus today should be on owning the squat from top to bottom regardless of what’s on the bar. This week’s weight should give us confidence in our ability to have absolute control over our squat descent tempo. Week 2 is not the time to trade shaky knees and instabilities for “that-a-boys” and “high fives” at the squat rack.  As always, remember to check your ego at the door!

 

Wednesday – Technique Before Load, Period

Is your footwork holding you back from lifting maximal loads overhead? If so, don’t miss today’s workout. In today’s strength session we’ll be dialing in the finer points of the split jerk as well as developing skills in other overhead lifts. We’ll follow it up with a fast paced 10 minute AMRAP of rower calories and push jerks.

 

Thursday – Hip Hop Fundamentals

Get ready! DJ D-Hump and MC Rick are gonna be “on the 1s and 2s” at both locations. Our workout includes a breakdance flow,  kettle-bell flow, and pull-up EMOM.

 

Friday – “Isabel”

If you’ve done this workout before you know that you begin reevaluating your life choices at around rep 20. Isabel is 30 snatches for time at 135 pounds for males and 95 pounds for females. We are looking for a sprint-style workout that lasts no more than 6 to 7 minutes. Make sure to find a weight you can cycle for at least 5 to 7 reps each minute.

 

Saturday – Crossfit / Level 2

Our conditioning workout for both Level 2 and Crossfit will be a 3 round burner of 2:00 rowing intervals, burpees, and wall balls. Don’t let this one deceive you. You might feel great in round 1, but round 3 might sneak up on you! Our Level 2 class will include a strength segment of unbroken toes-to-bar and back rack barbell lunges. If you don’t have toes-to-bar or, just don’t have that many we can always scale to a variation that you are comfortable with.

 

Saturday – Burn

If you haven’t felt the burn, you don’t know what you’re missing. You won’t believe how much you can accomplish in only 30 minutes. We have goblet step-ups, single-arm kettlebell swings, and situps for our workout for today. Hit the Burn, don’t hit the couch!

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