CrossFit Nauset – CrossFit
Warm-up (No Measure)
1 ROUND (8:00 CAP)
1:00 Cardio EZ Pace
10 Scap Push-Ups
8 Clean Deadlifts
8 Barbell Strict Press
:45 Cardio Mod Pace
8 Alt. Bird Dogs
6 Barbell Upright Rows
6 Barbell Strict Press + :20 OH Hold after final rep
:30 Cardio Hard Pace
6 Hang Muscle Cleans
8 Alt. Elbow Punches
6 Barbell Push Press + :20 OH Hold after final rep
EVERY 1:30 x 7 SETS*
2 Power Cleans
*Build up to a Moderate-Heavy weight.
(Score is Weight)
2:00 ON / 1:00 OFF
12/10 Cal AB | 15/12 Cal Row | 200m Run
Max Clean and Jerks (155/105)|(95/65) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.
(Score is Total Time)
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 1
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.