CrossFit Gypsum CO

Murph 14
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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

Friday, November 17th

 Warm-up

#6

Strength/Skill
10 min to find working weight for:

10 min EMOM

1 Power clean + 2 front squat + 3 push jerk

 

Conditioning:
Tabata each for total reps:
Ring dips
Bike (cal)
Double KB push press (35/26#)
Air squat
Slam balls (30/20)
Full tabata at each station then rotate, no additional rest between

 

Thursday, November 16th

Warm-up

4 Rounds:

25 jumping jacks

5 walk the floor

10 air squats

Karaoke down & back

Strength/Skill
none

Conditioning:

10 x 200m Row on the minute

Rest 2 min

10 x 50m Sprint on the minute

Rest 2 min

10 x 10 burpees on the minute

Wednesday, November 15th

Warm-up

3 rounds:

8 cal bike w/ arms only

10 pushups

10 ring rows

Strength/Skill
3 x 8 Bench press (~70%)

Alt w/ 3 x 8 Double KB  sumo Deadlift

Conditioning:

Death by Sandbag burpees (60/30)

https://www.youtube.com/watch?v=ya2B4xInTIU

Post

Tabata Plank Jacks

https://www.youtube.com/watch?v=PR9nHQXCZMo

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

CrossFit Journal: The Performance-Based Lifestyle Resource