FRIDAY 10/19/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For time:

100 squats

15-ft. rope climb, 4 ascents

75 squats

15-ft. rope climb, 3 ascents

50 squats

15-ft. rope climb, 2 ascents

25 squats

15-ft. rope climb, 1 ascent

THURSDAY 10/18/18

Muddy Water CrossFit – CrossFit

Front Squat (7 sets)

Every 2 minutes for 14 min

Front Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 70%

*Set 4 – 3 rep @ 75%

*Set 5 – 2 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 90%

Log Weight used for % work

SATURDAY TEAM 10/13/14

Muddy Water CrossFit – CrossFit

Metcon (Time)

12 rounds, Alternating

5 Burpees

5 Cleans (135/95)

5 Push-ups

Rest three minutes

6 rounds, Alternating

5 Deadlifts (225/185)

10 Pullups

100 M sprint

Partner holds wall sit while other partner works.each partner completes a full round before switching.

FRIDAY 10/12/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For Time: 30min Cap

75-25-50 Unbroken Wallballs

*Rest as needed

* RX+ 100-50

Scaled

6 Rounds for Time:

25 Unbroken Wallballs

*Rest as needed

*you can stop and hold the ball, but cannot drop it until all 25 are done

THURSDAY 10/11/18

Muddy Water CrossFit – CrossFit

Deadlift

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 10/10/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

16 min AMRAP:

30 Toes-to-bars

40 Alt. DB Snatches

50 DB box step-overs (2-DB’s)

Men: 50-lb. dumbbells, 24-in. box

Women: 35-lb. dumbbells, 20-in. box