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Monday, May 7, 2018

2018 May 6
by bk

Snatch work: (20 minutes)

2 sets:
2 snatch high pull
1 snatch

2 sets:
1 snatch high pull
2 snatch

snatch
2 sets of 3
3 sets of 2

-work up to a moderate weight
-option to go for a moderately heavy to heavy double

then….

In 14 minutes, with a running clock: (teams of two, one person working at a time)

Part A…minutes 0:00 to 9:00… (alternating rounds)
10 front squat (135lb/95lb)
7 lateral burpee box jump over (24in/20in)

At 9:00…

Part B…at 9:00…minutes 9:00 to 14:00 (breakup as needed)
Row (max calories)

-this workout is two scores… (Part A and Part B)

Core Development:
side plank hold, 3 sets of 45 seconds (each side)
40 hollow body rock

Post loads, team name, Part A reps and Part B calories to comments

CrossFit Integrity, Charleston, SC

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One Response leave one →
  1. Paul Wolf permalink
    May 6, 2018

    Hello,

    I will be travelling to the area May 27 thru May 31 and am looking for a box to drop in with during this time. I’m still new to crossfit as I started in July. I’m hoping (well, hope MAY not be the right word here) that your box will be doing Murph on Memorial Day as my home box but I will not be able to join them. If not, I will be trying to do it solo on the 26th.

    Thank you and look forward to hearing from you

    Paul
    301-836-2498

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