SATURDAY TEAM WOD 11/10/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20 min amrap

100m farmer carry 50/35

15 db lunges 50/35

15 cleans 135/95

15 deadlifts 135/95

Partner holds a front plank while other partner works

FRIDAY 11/9/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

5 2-minute rounds of:

10 thrusters

200-m row

Max-rep thrusters

Rest 3 minutes between rounds.

Men: 45 lb.

Women 35 lb.

THURSDAY 11/8/18

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%

WEDNESDAY 11/7/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For time:

50 wall-ball shots

50 pull-ups

50 cal row/bike

35 wall-ball shots

35 pull-ups

35 cal row/bike

20 wall-ball shots

20 pull-ups

20 cal row/bike

Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.