5.12.22- Thursday

SPEAKEASYCROSSFIT

STRENGTH

• Pull-Ups (10/5/5/3/3/3)

Start with a bodyweight or modified pullup variation for your set of 10. As you work through round and reps decrease, try to increase the difficulty of the movement, (add weight, decrease banded assistance, etc) ultimately finishing with a max weighted set of 3 reps or max difficulty 3 rep variation or your pull.

METCON

• For time:
  10/20/30/40/50 Abmat situps
  10/8/6/4/2 Squat Cleans *increasing weight each round
  • 95/65
    135/95
    155/105
    185/135
    205/155

SPEAKEASYENDURE

• MURPH PREP:
  6 x 800m Runs
  Rest 1:20 between efforts
  • Odd Rounds- No Vest
    Even Rounds- Vest