CrossFit Gypsum CO

Murph 14
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Tuesday, December 5th

Warm-up

2 rounds:

20 jump squats

5 burpees

Then-

5 min handstand/walk practice

Strength/Skill
10 min EMOM

Even: 40 double unders

Odd: 10 alt pistols

Conditioning:

Split jerk

6x1

Score is sum of lifts

Monday, December 4th

Warm-up

12 rounds:

:20 sec work

:20 sec slow recovery pace

Bike, row, ski or run

Strength/Skill
Back squat

8x3 @ 60% + 10/5lb

Focus on speed and minimize rest

Conditioning:

10 min AMRAP:

With a partner, accumulate as many reps as possible of thrusters (95/65), switch as needed

Rest while partner works

Post

Tabata situps

Friday, December 1st

Warm-up

3 rounds:

Row 250m

15 banded good mornings

10 light DB push press

Strength/Skill
Pause (3 sec) Front Squat

5 x 3 @ 70%

Conditioning:

15min AMRAP:

Row or Bike 20 cal men/15 cal w

20 Alt. Dumbbell snatch (50/35)

10 toes to bar

CrossFit Journal: The Performance-Based Lifestyle Resource