CrossFit Gypsum CO

Murph 14
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Wednesday, January 3rd 2018

Warm-up

1 min arm circles

1 min lateral lunges

1 min mountain climbers

10 min handstand/walk practice

Strength/Skill
10 x 1 strict press @80%

Rest as needed

Conditioning:

w/ a partner

14 min AMRAP:

12 Cal bike

1 muscle up

*add 1 muscle up per round after both partners have completed the round

*complete full round while partner rests

*mod= 3 chest to bar pullups per MU

Tuesday, January 2nd 2018

Warm-up

4 rounds:

10 jump squats

Samson stretch down

Broad jump back

Strength/Skill
6 min EMOM

2 Power snatch @ 75% (tng)

Rest 1 min

6min EMOM

2 Squat snatch @ 70% (tng)

Conditioning:

4 RFT:

8 Deadlift (185/135)

25 double unders

6 Power clean (185/135)

25 double udners

2 jerk (185/135)

Friday, December 29th 2017

Warm-up

Bear crawl down + backward

Broad jump down + back

5 min handstand/walk practice

Strength/Skill
Alt w/ a partner *rest while partner works

6 min ea station, 4 min rest

1)  bear crawl down and backward pushing/pulling med ball with you (30/20)

2) down + back carry holding stone/D-ball at waist (AHAP)

Conditioning:

12 Min AMRAP

9 push press (95/65)

15 front rack lunges (95/65)

21 double unders

Thursday, December 28th 2017

Warm-up

2 Rounds:

25m high knees

25m butt kickers

25m side shuffle

25m side suffle

20 mountain climbers

Strength/Skill
none

Conditioning:

4RFT:

400m Run

50 Air squats

Surprise buy out

Wednesday, December 27th 2017

Warm-up

Row 500m

20 ring rows

20 PVC thrusters

20 side lunges

Strength/Skill
Back squat

6x3 @ 75%

Minimize rest

Conditioning:

4 rounds for total pullups:

3 min to complete:

Row 20cal men, 15 cal women

12 Thrusters (115/75)

Max pullups

-Rest 3 min

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