MONDAY 10/8/18

Muddy Water CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Death By

Minute 1: 1 Cal Row + 1 Burpee over Erg

Minute 2: 2 Cal Row + 2 Burpee over Erg

Minute 3: 3 Cal Row + 3 Burpee over Erg

………until Death

SATURDAY TEAM WOD 10/6/18

Muddy Water CrossFit – CrossFit

Metcon (Time)

10 rounds of:

12 alt db snatch 50/35

9 wall balls 20/14

6 burpees

And then……

10 rounds of:

12 deadlifts 135/95

9 hang power cleans

6 S2O

*Partners switch every movement

THURSDAY 10/4/18

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 10/3/18

Muddy Water CrossFit – CrossFit

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

THURSDAY 9/27/18

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%