CrossFit Gypsum CO

Murph 14
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Tuesday, November 14th

Warm-up

1 min ea:

Plank to downward dog

Jump squats

Hollow rocks

Jump lunge

Bear  crawl

Strength/Skill
25 min to find 1RM Snatch

25 min to find 1RM clean & jerk

Score is total of 2 lifts

Monday, November 13th

Warm-up

3 rounds:

Row 10 cal

10 high kicks

10 banded good mornings

Strength/Skill
3 x 8 Deadlift (~70%)

Alt w/ 3 x 8 pushups (add weight plate to back if needed)

Conditioning:

8 min AMRAP:
7 double DB/KB front-rack squats (50/35)

21 double unders

Post

5 Min to complete:

50 leg raises

50 abmat situps

Max distance HS walk/hold in remaining time

Friday, November 10th

Warm-up

5 min double under practice

Strength/Skill
5 rounds:

ME ring dips

10 GHD situps

ME handstand hold

Conditioning:

10 rounds for time:

15 OHS (45/35)

15 Box jumps (24/20)

10 pull ups

 *30 min cap

CrossFit Journal: The Performance-Based Lifestyle Resource