THURSDAY 4/25/19 3:15pm and 4:15pm is Open Gym

Muddy Water CrossFit – CrossFit

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%

TEAM WOD 4/24/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

25 min AMRAP:

100 Calorie Bike

60 Alternating Dumbbell Snatches (70/50)

300 Double Unders

10 Rope Climbs

Individual WOD

Cut reps in half and do 1 min On, 1 min Off

“50 Shades of Black” 4/17/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

“50 Shades of Black”

25 min AMRAP

50 Russian Twist 20/14

50 Pullups

50 DB Snatch 50/35

50 Box Jump Overs

50 KB Swings 53/35

50 Double Unders

50 Lunges (in place)

50 Hang Power Cleans 75/55

TUESDAY 4/16/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

Buy In:

5 Ring MU

and then.

4 Rounds of:

25 Air Squats

10 TTB

5 HSPU’s (Open Standards)

Buy Out:

5 Rope Climbs