FRIDAY 5/25/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

There will be no Saturday WOD tomorrow. Sorry for the inconvenience

Complete as many rounds as possible in 25 minutes of:

20 push-ups

30 sit-ups

40-cal. row

THURSDAY 5/24/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

Every 4 minutes for 28 minutes (7 rounds):

200-m sprint (RX under 50 sec)

5 power snatches

Men: 135 lb.

Women: 95 lb.

WEDNESDAY 5/23/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots 20/14

100 double-unders

50-ft. handstand walk

100 double-unders

50-cal. row

100 double-unders

50-ft. handstand walk

100 double-unders

TUESDAY 5/22/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For time:

1,200-m run

Then, 12 rounds of:

4 strict handstand push-ups

8 chest-to-bar pull-ups

12 squats

THURSDAY 5/17/18

Muddy Water CrossFit – CrossFit

Metcon (Weight)

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%

*Set 8 – 1 rep @ 95%

*Go for PR if you hit 95%

WEDNESDAY 5/16/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

5 Strict Handstand Push-Ups

10 Thrusters (95/65 lbs)

200 Meter Run

Rest 8 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:

40 Double-Unders

20 Hand-Release Push-Ups

10 Pull-Ups