5.29.19 Workout of Day

Joe and Nery, Memorial Day Murph

CrossFit

1. Pausing Front Squat 5 Sets of 2 3s pause in the bottom of each rep

2. Hang Squat Clean On the Minute x 5: Minute #1 - 2 Hang Squat Cleans Minute #2 - 2 Hang Squat Cleans Minute #3 - 2 Hang Squat Cleans Minute #4 -1 Hang Squat Clean Minute #5 -1 Hang Squat Clean Rest 1:00 On the Minute x 5: 1 Hang Squat Clean, building in load.

Conditioning 3."Dirt Nap" 3 Rounds: 15 Hang Squat Cleans (115/85) 15 Lateral Barbell Burpee

ICT

1. Conditioning: On the 5:00 x 6: 250 m run

15 burpees to 6 inch target

10/8 Calorie Row

Score= slowest round

2. Midline: 3x 10 Glute Bridges

15 Hip Extensions

1:00 second prone plank