SATURDAY TEAM WOD 6/23/18

Muddy Water CrossFit, MuddyWaterCFRetail – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

10 min AMRAP

Team Member A completes one full round and then switch

100m sprint

5 burpees

10 deadlifts 135/95

2 Bar MU or 4 pull ups

5 minute Rest

and then do…..

10 min AMRAP

Team Member A completes one full round and then switch

200m row sprint

5 burpees

10 goblet squats (53/35)

2 Bar MU or 4 pull ups

FRIDAY 6/22/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

3 Rounds For Time:

100 Double Unders

25/18 Calorie Row

100 Meter Prowler Push (Empty)

*you can do prowler push at anytime during the round

Rest 3:00

THURSDAY 6/21/18

Muddy Water CrossFit – CrossFit

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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%

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 Cleans (135/95)

7 Strict Ring Dips

TUESDAY 6/19/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

5 Rounds For Reps:

2 min AMRAP

18/14 Calorie Bike or Row

Max Wallballs (20/14) in remainder of time

2 min Rest

FRIDAY 6/15/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

10 Clusters (155/105)

THURSDAY 6/14/18

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

WEDNESDAY 6/13/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

13 min AMRAP:

50 Dumbbell Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Kipping Handstand Push-ups