Riley working on Murph. RX for murph is if there is a weight vest available, use it.
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Workout of the day
4 sets for times:
12 unbroken hang power snatch
5 muscle ups
Run 200 m @ 95%
walk actively rest for 3 minutes EXACTLY
(choose weight for HPS to ensure no breaks but high neural demand)
Post weights and results to whiteboard
Crossfit Gamers - Rest day tomorrow.
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Why do we Rx tempos? (from opt's site)
We do it dependent on what the Coach wants the training response to be from the workout. It is done to control intensity, overload certain areas of a movement/body part, improve technique on movements, ease the load on the joints, variability, transfer to other parts of CrossFit (i.e. back squat - 1,1,1,1,1 is MUCH different than high bar back squat @ 40X1 - 2-3 reps x 5 sets...and side note, endurance on the squat at that tempo is one thing that WILL take the CF'er to another level as it carries over to so many things).
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