SATURDAY TEAM WOD 9/22/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For Time (with a Partner)

Buy-In:

56 Box Jump-Overs (split with partner)

Then, 22 rounds of:

5 Handstand Push-Ups

27 Double-Unders

3 Power Cleans (105/155 lb)

*Partner A does all HSPU’s, Partner B does all DU’s, Partner A does all PC, Partner B does all HSPU’s and so on

Cash-Out:

1,000 meter Run (together)

THURSDAY 9/20/18

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%

SATURDAY TEAM WOD 9/15/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

Teams of 2:

For Time:

30 Clean and Jerks (205/145)

*Switch every rep

1 Mile Run

*Switch every 400m

10 Rope Climbs

*Switch every rep

1 Mile Run

*Switch every 400m

100 Barbell-Facing Burpees

*Switch every 5 reps

THURSDAY 9/13/18

Muddy Water CrossFit, MuddyWaterCFRetail – 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%