FRIDAY 5/17/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

15-12-9:

Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly Into…

15-12-9:

Overhead Squats (95/65)

Lateral Barbell Burpees

THURSDAY 5/16/19

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

WEDNESDAY 5/15/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

In 5 Min…

Run 800m

Remaining time..135/95 Squat Cleans

rest 3 min

In 3 Min…

Run 400 m

Remaining time..135/95 Deadlifts

rest 3 min

in 1 Min

Max Burpees

score is 2 lifts totals + burpees

TUESDAY 5/14/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

14 Min Amrap

1 Strict HSPU

2 Pistols

3 TTB

2 Strict HSPU

4 Pistols

6 TTB

3 Strict HSPU

6 Pistols

9 TTB

4 Strict HSPU

8 Pistols

12 TTB

…continue pattern

SATURDAY TEAM WOD 5/11/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

“HEARTBREAKER, DREAM MAKER”

Ascending Ladder in 20 minutes

2 Wall Ball Shots (20/14 lb) – Partner 1

2 Synchronized Burpees

2 Wall Ball Shots (20/14 lb) – Partner 2

2 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 1

4 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 2

4 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 1

6 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 2

6 Synchronized Burpees

etc…

THURSDAY 5/9/19

Muddy Water CrossFit – CrossFit

Metcon (Weight)

Every 2 minutes for 16 min

OHS

*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 @ 95%

TUESDAY 5/7/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

7min AMRAP

1 Ring MU

100 meter Row

2 Ring MU

100 meter Row

3 Ring MU

100 meter Row

*add 1 RMU every round

3min Rest

7min AMRAP

1 Strict HSPU

100 meter Row

2 Strict HSPU

100 meter Row

3 Strict HSPU

100 meter Row

*add 1 Strict HSPU

every round

*Score is # of RMU + HSPU