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Saturday May 4, 2019

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CrossFit Murfreesboro – WOD

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Warm-up

Metcon

Metcon (AMRAP – Reps)

Sleep Walk

In Teams of 3…

“Sleep Walk” Part #1

In a 7:00 Window: 100/70 Calorie Assault Bike

Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

“Sleep Walk” Part #2

In a 6:00 Window: 75/50 Calorie Assault Bike

Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

“Sleep Walk” Part #3

In a 5:00 Window: 50/30 Calorie Assault Bike

Time Remaining – Max Thrusters (135/95)

Score is total reps from all 3 sections.
Stimulus wise, we are looking for the following (for all three teammates):

Part #1 – A loading all three of us can overhead squat for 21+ reps unbroken, when fresh.

Part #2 – A loading all three of us can hang squat clean for 5+ reps unbroken, when fresh.

Part #3 – A loading all three of us can thruster for 9+ reps unbroken, when fresh.


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