Thursday May 25, 2023

May 24, 2023
    by Alex Etzen

    Announcements

    Murph Shirts!
    – The blank shirts are in the gym.
    – Pick the blank shirt you want.
    – Fill out the sheet.
    – Put the shirt and sheet on a hanger.
    .

    Sign up for your Memorial Day Murph class time! You can sign up now on Monday the 29th just like a normal class.

    Here is the schedule for Monday, May 29th:

    5:30am

    7:00am

    8:30am

    10:00am

    11:30am

    XS CrossFit – Barbell Club

    Metcon (No Measure)

    250m Row

    10 DB Strict Press

    5-7 Struct T2B

    *3 Rounds, NFT

    Strength

    Cluster (3@60%, 3@70%, 2@80%, 2×2@85%)

    For the 5×2 – should be 1 Cluster + 1 Thurster

    Weightlifting

    Clean Pull (3@75%, 3@85%, 2@95%, 3×1@105%)

    Build for 3 singles.

    Percent based off 1RM Clean.

    Superset with Reverse Hyper

    Metcon (No Measure)

    Reverse Hyper (6×10)
    Superset with Clean Pulls