Dickey’s Barbecue

Announcements

Three years ago, on May 15th, Ken became a CrossFit Affilate owner!! We will be celebrating this incredible occassion with the annual Memorial Day Hero WOD – MURPH on Saturday May 28th at 9 am! After Murph there will be a BBQ Potluck, (CFT will be supplying the meat) a waterballoon fight and some kiddie pool lounging!!

Please bring something yummy to share and BYOB!! Since it will be hot and Murph is a long WOD we will be starting promptly at 9am so please arrive a little early. Can’t wait to celebrate!!

CrossFit Tempe – CrossFit

Context

Competition

Mobility

Ankle

Strength

5 of 14

Snatch

(6 sets of 2 reps, same weight across, approximately 70 – 80% max snatch).

Super Set: 6×5 Single Arm Ring Row (6 sets of 5 – per arm).

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP (as many rounds as possible)

With a partner – one person working at a time except on the farmer carries (both most run together, and can split the plates up if desired)

12 Shoulder to Overhead (RX+: 135/95 RX: 95/65 Scale: 45/35)

24 Box Step Ups (RX+: 24/20 RX: 20/13 Scale: 13)

100M (or 20′ out 20′ back x 6) Bumper Plate Double Arm Farmer Carry (RX+: 45/25 RX: 25/15 Scale: 25/15 dumbbells), plates can be split up between partners if desired.
Scaling Guide: 3 – 5 rounds, about 2:30 per round.

Coaching Tips: Have a plan with your partner about when you will be breaking it up. Let each other play to your strengths.

Cash Out (optional)

Metcon (Time)

3 Rounds:

15 Wall Balls 20/14

40 Double-Unders