Memorial Day Murph
We will be doing Murph on Monday May 28th this year, heats with a coach led warm-up will run at 9am and 10:30am. More info on Murph here.
Outlier Civil War
Civil War is upon us! This is an intra-gym competition where Outliers will compete in large teams lead by a designated coach for a full day of CrossFit fun. Mark your calendars for Saturday July 14th and reserve the whole day. More info on the Civil War here.
Thursday 5/17
Strength
Every 90 seconds for 9 minutes (6 sets):
1 snatch + 3 OHS
Snatch = squat snatch during strength sessions. Warm up to at least 60% of your 1RM snatch. Build over the 6 sets.
Metcon
Jumping “Randy”
For time:
75 power snatch (75/55)
8 box jumps (24/20) on the minute beginning at 1:00
Benchmark workout Randy with a jumping twist. If the 8 box jumps are going to eat up too much time, consider reducing the box jump reps.
Scaling options:
Reduce snatch and/or box jump reps