WEDNESDAY 12/12/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

3 Rounds of:

2 min AMRAP:

20/16 cal. row

Max toes-to-bars

Rest 2 minutes

2 min AMRAP:

50 Double Unders (1min cap)

Max Squat Cleans 185/135

Rest 2 minutes

THURSDAY 12/6/18

Muddy Water CrossFit – CrossFit

Snatch % Work

Every 2 minutes for 16 min

Squat Snatch

*Set 1 – 3 reps @ 60%

*Set 2 – 3 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 90%

*Set 8 – 1 rep @ 90%

SATURDAY TEAM WOD 12/1/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For Time (with a Partner)

*break up anyway you want

50 Walking Lunges

50 Pull-Ups

100 Box Jumps (24/20)

50 GHD Back Extensions

50 Kettlebell Swings (53/35)

100 Double-Unders

50 GHD Sit-Ups

50 DB Snatch (50/35)

100 Wall Balls (20/14 lb)

6 Rope Climbs (15 ft)