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Monday 5/21

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st – 30 seconds Ring Dips
2nd – 30 seconds Kettlebell Snatches (R/L/R/L)
3rd – 30 seconds Double-Unders

B. Interval Training (2 minutes on : 2 minutes off)
Row 250m
AMRAP Double-Unders

*Have P1 work while P2 rests
*Repeat for 5 rounds
*Score D-U reps for each round

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Friday 5/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 

 A. Hang Power Clean Complex
1 Deadlift + 1 Hang Power Clean Pos. 1
1 Deadlift + 1 Hang Power Clean Pos. 2

*The above should be completed as 1 set
*Repeat for 5-6 sets increasing in weight
*15 Minute Clock

B. “Nasty Girls V2”
3 Rounds For Time of…
50 Single-Legged Squats
7 Muscle-ups
10 Hang Power Cleans

F – 95/65 – Jumping Pull-up
P – 115/85 – Kipping / C2B Pull-up
S – 155/105 – Muscle-up

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Thursday 5/17

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 

**Murph Prep Workout #11**

A. 21 Minute Partner AMRAP
1 Power Snatch
3 Overhead Squats
5 Burpees over Bar

W -65
M – 95

*Every 5th minute entire class performs a 1 minute high plank
*In Teams of (2) – partners should alternate rounds
*Score total rounds and reps

B. For Time
1 Mile Run
100 Air Squats

*15 minute time cap

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Wednesday 5/16

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 10 Strict Press
2nd – 10 Weighted ABMAT Sit-Ups
3rd – Rest

*Complete sets of increasing weight

B. For Completion
200m KB Farmers Carry
50 ABMAT Sit-Ups
200m KB Farmers Carry
50 Arch Rocks
200m KB Farmers Carry
50 Plank Push-Up Shoulder Taps

*Not a race
*May stick with same weight or increase weight on KB
*10 Jump Squat penalty every time KB’s are put down

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Tuesday 5/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 8 Sumo Deadlifts
2nd – 30 seconds Hollow Rocks
3rd – Rest

B. 3 Minute AMRAP
10 Single-Arm DB Push-Press (R)
10 Single-Arm DB Push-Press (L)
10 Box Jumps
10 Sumo Deadlifts

*Complete the above 3 times (3 minutes on : 3 minutes off)
*Score Rounds and reps for each round

F – 95/65
P – 115/85
S – 135/105

 

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Monday 5/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

**Murph Prep Workout #10**

A. Close Grip Bench Press
20-18-15-12-9
Superset with 10 cal bike / row / ski

*15 minute clock
*Today’s focus is more on high volume rather than heavy load

B. 3 Rounds For Time
50 Medicine Ball Cleans
800m Run

Rx – 20/14
S – 14/10

*25 minute time cap

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Sunday 5/13

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 

A. 15 Minute EMOM
1st – 1 Muscle-up
2nd – 2 Pistol Squats (per leg)
3rd – 3 HSPU

*Every 3rd minute increase the reps by 1 (Minute 3 = 2 M-U, 3 Pistols, 4 HSPU, etc.)

B. For Time
80 Wall Balls
80 Dips
80 Burpee Pull-ups

*In Teams of 2
*25 minute time cap

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