CrossFit Gypsum CO

Murph 14
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Monday, December 11th

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

20 jump squats

20 high kicks

Strength/Skill
Squat snatch 6 x 3 @ 70-75%

Conditioning:

For time:

15-12-9

OHS (155/105)

3 muscle ups after ea round

Post

100 abmat situps for time

Friday, December 8th

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

Strength/Skill
Pause (3 sec) OHS

5 x 3 @ 60%

Conditioning:

5 RFT:

15 KBS (2/1.5)

10 burpees

2 Rope climbs

Thursday, December 7th

Rowing:

5:00 easy pace

Rest 3:00

10 x 300m SPRINT every 3:00

Rest 3:00

5:00 easy pace

*use the easy pace as a warm up

* on the first set of rest, do 5 jump squats every 30 seconds for 2min, rest last minute

Wednesday, December 6th

Warm-up

100k challenge work:

Row/bike/run or ski for 10min

Strength/Skill
4 x 10-15 reps

Double KB sumo deadlift (AHAP)

Alt. w/ 8 strict toes to bar

Conditioning:

4 Rounds:

4 min AMRAP:

16 Wall balls (20/14)

8 pullups

Rest 2 min between rounds

Pick up where you left off

Post

Tabata hollow rock

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

CrossFit Journal: The Performance-Based Lifestyle Resource