TUESDAY 5/7/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Reps)

7min AMRAP

1 Ring MU

100 meter Row

2 Ring MU

100 meter Row

3 Ring MU

100 meter Row

*add 1 RMU every round

3min Rest

7min AMRAP

1 Strict HSPU

100 meter Row

2 Strict HSPU

100 meter Row

3 Strict HSPU

100 meter Row

*add 1 Strict HSPU

every round

*Score is # of RMU + HSPU

MONDAY 5/6/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

5 rounds for time of:

9 deadlifts

5 hang squat cleans

3 thrusters

Men: 135 lb.

Women: 95 lb.

FRIDAY 5/3/19

Muddy Water CrossFit – CrossFit

Metcon (Time)

For Time:

30 cal bike

800m run

rest 3 min

20 cal bike

400m run

rest 3 min

10 cal bike

200m run

THURSDAY 5/2/19

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 5/1/19

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 power snatch (95/65)

8 TTB

Rest 5 min

8 min AMRAP

10 cal row

8 power cleans (135/95)

“MANION” 4/27/19

Muddy Water CrossFit – CrossFit

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here

THURSDAY 4/25/19 3:15pm and 4:15pm is Open Gym

Muddy Water CrossFit – CrossFit

Squat Clean and Split Jerk % work

Every 2 minutes for 16 min

Squat Clean & Split Jerk

*Add 10lbs to your 1RM

*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%