FRIDAY 7/19/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

Teams of 2

Empty Sled Push

Partner Carries Med Ball 30/20 **Switch as needed

Then run same distance together

25m and Back

50m and Back

100m and Back

150m and Back

200m and Back

THURSDAY 7/18/19

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%

WEDNESDAY 7/17/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

10 Db Hang Cleans 50/35

*5 reps on one arm then switch

15 Box Jumps 24/20

30 DU

MONDAY 7/15/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

For Time

21 unbroken Thruster 95/65

21 Pull-ups

Rest 2 Min

15 unbroken Thruster 95/65

15 Pull-ups

Rest 1 Min

9 unbroken Thruster 95/65

9 Pull-ups

THURSDAY 7/11/19

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 7/10/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

20min AMRAP

3 Cleans (power or squat)

200 m Run

Starting Weight 155/105

*Add 10lbs every round

*Scaling – Your starting weight should be at least 80lbs under your 1RM

*Score is number of cleans completed

TUESDAY 7/9/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

For time:

50 jumping alternating lunges

50 pull-ups

50 Box Jumps 24/20

50 GHD Back extensions

50 burpees

MONDAY 7/8/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

3 rounds for time of:

750-m row

Accumulate same time as row

RD 1 – Hang From Pullup Bar

RD 2 – Handstand Hold

RD 3 – Front Plank