FRIDAY 2/1/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

5 thrusters

7 hang power cleans

10 sumo deadlift high pulls

Men: 95 lb.

Women: 65 lb.

WEDNESDAY 1/30/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

9 Reps of each:

Box Jump Overs (24/20)

Power Cleans 115/80

Chest to Bar Pull-ups

Front Squats

TTB

Push Jerks

TUESDAY 1/29/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

For Time:

20 Power Snatches (95/65)

20 Bar Facing Burpees

20 Overhead Squats (95/65)

20 Bar Facing Burpees

20 Squat Snatches (95/65)

SATURDAY TEAM WOD 1/26/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

Teams of 2

Cal Row 50/40

30 C&J 135/95

Cal Row 50/40

200 DU/400 S

Cal Row 50/40

50 Deadlifts

Cal Row 50/40

30 Back Squats

Partner holds a deadlift while other partner rows.

FRIDAY 1/25/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

Deadlifts 225/155

Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

Power Cleans 135/95

Cal Row