Weightlifting

Clean & Jerk 1RM

Sport

"Murph"
2016 CrossFit Games Partitioning

For Time:
Run 1 Mile

5 Sets:
20 Pullups
40 Pushups
60 Squats

Run 1 mile

Notes
If you have one, and it is appropriate for you to do so, wear a 20#/14# vest.

Accessory

Full Range Calf Raise w/10 Second Eccentric, 3-4x8-10

Notes
Stand on a plate or other surface so that your calf is stretched with your heel on the floor. Perform a calf raise to the top, pause, then conduct a 10 second eccentric. Perform 8-10 reps, prioritizing the length of the eccentric. If this is your first time performing this exercise, do not add weight until the soreness from doing it with bodyweight is mild.

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