FRIDAY 8/17/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

5 rounds for time of:

5 dumbbell hang power snatches, left arm

5 dumbbell hang power snatches, right arm

5 dumbbell thrusters

200-m run

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

THURSDAY 8/16/18

Muddy Water CrossFit – CrossFit

Squat Clean and Split Jerk % work

Every 2 minutes for 16 min

Squat Clean & Split Jerk

*Add 10lbs to your 1RM

*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%

WEDNESDAY 8/15/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For time

25 Burpees

100ft WB OH walking lunge

100ft Bear crawl

100ft Broad jump

50 WB 20/14

Shuttle run (100m out and back, 200m out and back, 400m out and back)

25 Burpees

SATURDAY TEAM WOD 8/11/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

Teams of 2

10 Cleans 155/105

20 Pullups

30 KB Swings 53/35

40 KB Situps

*Partner holds 25lb plate overhead while other partner works

8/10/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

7 handstand push-ups

1 rope ascent, 15-ft. rope