Announcements
**Murph Registration in Wodify is Open
Clamtown CF – Location – WOD
General Warm-up (No Measure)
1 set:
200-meter jog
10 leg swings/leg
10 lateral leg swings/leg
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 hand-elevated push-ups
10 box step-ups
10 box jumps, step down
10 box jump-overs
200-meter run
Skill Work (6 Rounds for weight)
Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk
250523 (Time)
– RX –
15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
Box jump-overs (20/24 in)
– INTERMEDIATE –
15-12-9-6-3 reps for time:
Power cleans (55/75 lb)
Push jerks
Box jump-overs (20/24 in)
– BEGINNER –
12-9-6-3 reps for time:
Power cleans (35/45 lb)
Push jerks
Box step-ups (12/12 in)
– MASTERS 55+ –
15-12-9-6-3 reps for time:
Power cleans (55/75 lb)
Push jerks
Box jump-overs (20/24 in)
– Athletes may step up or jump onto the box; step down in either case.
Goal: sub 14 minutes
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 foam roll calves/side
– AT-HOME – (Time)
15-12-9-6-3 reps for time:
DB power cleans (35/50 lb)
DB push jerks
Box or object jump-overs (20/24 in)
– Use two dumbbells.
