WEDNESDAY 3/20/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

100 reps of complex:

1 power clean+ 2 front rack reverse lunges+ 1 push press (75/55)

*every time you break 4 bar facing burpees

CROSSFIT OPEN 19.4 3/15/19

Muddy Water CrossFit – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

WEDNESDAY 3/13/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

Part A

Three rounds for time:

75 double-unders

10 power snatch (95/65)

Time cap: 6 minutes

Metcon (AMRAP – Rounds and Reps)

Part B

On the 10 minutes mark:

6 minutes AMRAP

10 back squats (135/95) NO RACK

5 bar muscle-ups

TUESDAY 3/12/19

Muddy Water CrossFit – CrossFit

Metcon (Distance)

In a 30 Min Window

Run 1 Mile

100 Squats

50 Burpees

1000m Row

Remaining time Run for Distance

Score is final distance ran

CROSSFIT OPEN 19.3

Muddy Water CrossFit – CrossFit

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Active Recovery 3/7/19

Muddy Water CrossFit – CrossFit

Metcon (No Measure)

3 Rounds Not For Time

20 cal Row or Bike

10 Shoulder Taps (on wall or box)

10 Back Squats @40% of 1RM

10 GHD Situps or 20 AB Mat Situps

10 Reverse Hypers or 20 Back Ext.