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WORKOUT OF THE DAY

COMPETITION CLUB

By Adam Murphy Comments


CrossFit Old Town – Competition Club

Warm Up:

Coach Led
10:00

-Then-
EMOM 6 Minutes
3 Box Jump
* We will warm up to just under the most difficult and
begin.

View Public Whiteboard

OLY Technique (1-1-1-1-1)

8:00

2 Pressing Snatch Balance

2 Drop Snatch

2 Snatch Balance
– Treat as a warm up, keep

the weight low, and focus

on the position, and the

timing. Feel the stretch.

OLY Strength (2-2-2-2-2-2)

6 x 2

Squat Snatch
* Set every 2:30

* @ 90 – 95% of Technical

1RM

* Work up to the

recommended % then

add or subtract weight

based on how you feel.

Metcon (No Measure)

“GymNasty”

12 Minutes

Work on:

Bar MU

Ring MU

HSPU

Hand Stand Walks

Archer Push Ups

Metcon (Time)

“Killian, here’s your Subzero…

now plain zero.”

– Ben Richards –

Running Man

4 Rounds for Time

200 M Run

20 Air Squats
– 6 Minute Time Cap

– If time capped, remaining

reps will be added.

* 200 M = 2 Reps

Metcon (Time)

What is best in life?

– Mongol General –

Conan the Destroyer

21 – 15 – 9

Calories Rowing

Burpees
– 6 Minute Time Cap

Metcon (Time)

“To crush your enemies. See them

driven before you. And to hear

the lamentations of their

women.”

– Conan –

Conan the Destroyer

5 Rounds for Time

3 Ring Muscle Ups

4 Deadlifts @ 225/155

5 Deficit HSPU (4’/2′)
– 8 Minute Time Cap

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