THURSDAY 12/13/18

Muddy Water CrossFit – CrossFit

Deadlift

1X5 @40%

1X5 @50%

1X5 @60%

1X3 @70%

1X2 @80%

1X1 @90%

1X1 @95% or go for PR

*Log Weight used for % work

*if you hit a PR create another workout to log your new 1RM

WEDNESDAY 12/12/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

3 Rounds of:

2 min AMRAP:

20/16 cal. row

Max toes-to-bars

Rest 2 minutes

2 min AMRAP:

50 Double Unders (1min cap)

Max Squat Cleans 185/135

Rest 2 minutes

THURSDAY 12/6/18

Muddy Water CrossFit – CrossFit

Snatch % Work

Every 2 minutes for 16 min

Squat Snatch

*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%