CrossFit Gypsum CO

Murph 14
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Wednesday, January 17th 2018

Warm-up

1 min arm circles

1 min lateral lunges

1 min mountain climbers

5 min double under practice

Strength/Skill
7x3 strict press @ 80%

Conditioning:

For time:

50 burpee box jump over (24/20)

40 front rack lunges (95/65)

30 chest to bar pullups

Tuesday, January 16th

Warm-up

8 min AMRAP

10 light KBS

10 KB push press (light)

1 turkish get up

1 wall walk

Strength/Skill
6 min EMOM

3 Hang power snatch @ 70%

Rest 1 min

6min EMOM

3 hang squat snatch @65%

Conditioning:

7 min AMRAP

2 HSPU

2 Deadlift (225/185)

4 HSPU

4 DL

….

*add 2 reps to each movement each round

Post

Bring Sally Up- push up challenge

Hover at bottom, pushup on “up”

https://www.youtube.com/watch?v=41N6bKO-NVI

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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