FRIDAY 8/16/19

Muddy Water CrossFit – CrossFit

Metcon (Weight)

20 min AMRAP

1 complex= 1 rep

1 squat snatch + 2 power snatch + 3 OHS @ 70% of max snatch

*Rest 1 min between complexes

THURSDAY 8/15/19

Muddy Water CrossFit – CrossFit

Metcon (Weight)

Deadlift

Set 1 – 8 reps @ 50% of 1RM

Set 2 – 6 reps @ 60%

Set 3 – 4 reps @ 70%

Set 4 – 3 reps @ 75%

Set 5 – 2 reps @ 80%

Set 6 – 2 reps @ 85%

*Log weight used for %

Metcon (Weight)

Shoulder Press

2X3@60%, @ 1RM

2X2@70%

2X1@80%

*Log weight used for %

FRIDAY 8/9/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

6min AMRAP:

2 Rope Climbs

3 Hang Power Cleans (205/145)

12 Calorie Row

Rest 6 Minutes

6min AMRAP:

2 Rope Climbs

3 Hang Power Cleans (185/135)

12 Calorie Row

THURSDAY 8/8/19

Muddy Water CrossFit – CrossFit

Back Squat % Work

Every 2 minutes for 16 min

Back 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%

*Set 8 – 1 rep @ 90%

TUESDAY 8/6/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

For Time:

50 – 40 – 30 – 20 – 10

Push Ups

50 – 40 – 30 – 20 – 10

AbMat Sit-ups

100′ Walking Lunge After Each Round