Strength
Hang Squat Clean + Push Press 1x2
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken
WOD
“Jackie”
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups
*Masters Rx 25# Thrusters
Strength
Back Squat
Build up to a Heavy Back Squat
10-12 minutes
WOD
"Paris, France"
6 Rounds For Time:
10 Thrusters 95#/65#
12/10 Calorie Row
10 Bar Facing Burpees
12/10 Calorie Row
WOD
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters 155#/105#
20 Pull Ups
This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.
Accessory
Mayhem Mini-Pump –Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-
Strength
Power Clean & Jerk
Every 1:00 for 8 minutes:
2 Power Clean and Jerks at 60-75%
* Can drop and reset between reps.
WOD
“Leave him, he’s a straggler. Stragglers must be left to fend for themselves”
Every minute on the minute for 6 minutes:
Odd: 15 Wall balls 20"/14"
Even: 12/10 Calorie Air Bike
-rest 2:00 -
Every minute on the minute for 6 minutes:
Odd: 10 Thrusters 95#/65#
Even: 12/10 Calorie Air Bike
*Scale accordingly. Score is total completed rounds.
