CrossFit Gypsum CO

Murph 14
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Monday, January 15th 2018

Warm-up

2 laps monster walk/shuffle

Then- 2 rounds:

10 KB taters (light-med)

10 jumping jacks

30 sec goblet squat hold

10 mountain climbers

Strength/Skill
7x3 Front squat @ 80%

Conditioning:

W/a partner for total reps:

 5 rounds each:

1 min ME row (for cal, share rower)

Rest while partner works

-both rest 2 min:

5 rounds each:

1 min ME jump squats (45/35)

Rest while partner works

Friday, January 12th 2018

Warm-up

30/20/30

10 min handstand/walk practice

Strength/Skill
6 min EMOM

2 Power clean @ 75% (tng)

Rest 1 min

6min EMOM

2 Squat clean @ 70% (tng)

Conditioning:

4 Rounds:

3min work, 1 min rest. Pick up where you left off:

15 wall balls (20/14)

10 toes to bar

10 alt DB snatch (50/35)

Thursday, January 11th 2018

Warm-up

3 rounds:

100m ski erg

High knees down & back

8 sprawls

Strength/Skill
None

Conditioning:

E-WOD

75-50-25-50-75 double unders

250-500-1000-500-250m Row

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