Weekly Preview: May 18-May 24

We’re coming up to Memorial Day, which means “Murph” in the CrossFit world. You will have an opportunity to get in Murph wherever you are with whatever you have available this Saturday. We’ll have a no-equipment option, and we’ll be providing details on how you can join us for a social distancing “Murph in the Park.” Look for those details to come on Tuesday!

If you’re a member, make sure you tune in on Monday at 10AM in our Facebook Member Group for a live town hall all about COVID-19 and our response at CrossFit Undeniable.

Other than that, look forward to an awesome week of training!

---

Monday, May 18, 2020

Strength

6 sets on a 12:00 clock:

• 10/10 Elevated Goblet Split Squats

Workout

Every 2:00 for 5 sets:

• 15 Front Squats
• Max Double Unders in remainder of time.

Tuesday, May 19, 2020

Strength

12 min EMOM:

• MIN 1 – 7  Snatch (R) + 7 Push Press
• MIN 2 – 7  Snatch (L) + 7 Push Press

Workout

4-6-8-10-12-10-8-6-4 reps for time of:

• Weighted Sit-ups
• Alt. Power Snatch

*200m Run after each full Round.

Wednesday, May 20, 2020

Workout

3 rounds for max reps:

• 1:00 – Thrusters
• 1:00 – Sumo Deadlift High Pull
• 1:00 – Up-Downs
• 1:00 – Push Press
• 1:00 – Double Unders

-1:00 Rest b/t Rounds-

Finisher

2-3 sets not for time:

• 12  Goblet Forward Lunges
• 10/10 SA Bent Over Row

Rest 1:00 b/t Sets

Thursday, May 21, 2020

Strength

12 min EMOM:

• MIN 1 – :45 Alt. Hammer Curls
• MIN 2 – :45 Floor Press
• MIN 3 – :45 Hollow Body Flutter Kicks

Workout

4 rounds for time:

• 400m Run
• 20 Burpees
• 10 Pull Ups

Friday, May 22, 2020

Strength

5 Sets of:

• 10 Thruster
• 10 Lunge Thruster

Workout

10 min EMOM*:

• 10 KB or DB Russian Swings
• 5 Burpee

*Each round for time

Saturday, May 23, 2020

Equipment Option

For time:
1 mile Run
100 Bent Over Row or Pull-up
200 Push-ups
300 Squats
1 mile Run

No Equipment Option

For time:
1 mile Run
200 Push-ups
300 Squats
400 Situps
1 mile Run