CrossFit Gypsum CO

Murph 14
a banner1
banner 1 small
banner 2a small
banner 3 small
banner 3a small
c small
ca banner
d small
daa banner
ea banner
f banner

Wednesday, November 22nd

Warm-up

5 min double under practice

30/20/30

Strength/Skill
 7 x 1 Power Snatch + OHS AHAP

Conditioning:

5 Rounds:
10 Deadlift 155/105lbs
25 Double Unders
8 Power Cleans 155/105lbs
25 Double Unders
4 Push Jerk 155/105lbs
25 Double Unders

*20min cap

Tuesday, November 21st

Warm-up

3 Rounds:

20 jump squats

10 V ups

5 light DB snatches

Strength/Skill
Front squat

6 x 3 @ 70%, 2 sec pause at bottom

Conditioning:

4 rounds:
3min to complete:

20 wall balls (20/14)

12 toes to bar

Max reps DB snatch (50/35)

Rest 1 min b/w rounds

*score is # KB snatch

Monday, November 20th

Warm-up

7 min AMRAP:

3 burpees

7 light dumbbell push press

7 light wall balls

Strength/Skill
25 min to find 1RM

Power clean + push jerk

Conditioning:

For time:

100 KB SDHP (1.5/1)

100 KB swing (1.5/1)

Every minute, on the minute- stop and do 5 hand-release pushups

CrossFit Journal: The Performance-Based Lifestyle Resource