THURSDAY 11/29/18

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%

WEDNESDAY 11/28/18

Muddy Water CrossFit – CrossFit

Single-dumbbell overhead squat

Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press

Bench press 3-3-3-3-3 reps

Metcon (AMRAP – Reps)

5 attempts at a max set of Unbroken Double-unders

TUESDAY 11/27/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

For time:

3-minute handstand hold

100 squats

50-meter handstand walk

100 squats

30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

FRIDAY 11/23/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

There will be No morning classes. Only 3:15pm, 4:15pm, 5:15pm, and 6:15pm Classes

Also No Saturday WOD 11/24

For Time:

17 min Cap

1 min On, 1 min Off

150 Wallballs 20/14

75 Hang Cleans 95/65

*Use FGB clock