CrossFit Gypsum CO

Murph 14
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Wednesday, January 10th 2018

Warm-up

4 rounds:

10 jump squats

Samson stretch down

Broad jump back

Strength/Skill
6 min EMOM

2 Power snatch @ 80% (tng)

Rest 1 min

6min EMOM

2 Squat snatch @ 80% (tng)

Conditioning:

For time (complete in any order):

50 Box jump over (24/20)

50 cal bike

50 power clean (95/65)

50 KBS (1.5/1)

50 Goblet lunges (1.5/1)

50 abmat situps

Tuesday, January 9th 2018

Warm-up

2 laps monster walk/shuffle (shuffle lengths of gym, march widths w/ band above knees. Face same direction the whole time)

Then- 2 rounds:

10 KB taters (light-med)

10 jumping jacks

30 sec goblet squat hold

10 mountain climbers

Strength/Skill
8x2 Back squat @ 80%

Conditioning:

5 Rounds for total reps:

1min ME chest to bar pullups

Rest 1 min

1 min ME thrusters (115/75)

Rest 1 min

Monday, January 8th 2018

Warm-up

Row 500m

Then 2 rounds:

15 banded good mornings

15 PVC thrusters

Strength/Skill
8x2 Deadlift @ 75%

Conditioning:

8min AMRAP:

5 Shoulder to  overhead (135/95)

7 bar facing burpees

Friday, January 5th 2018

Warm-up

3 Rounds:

30 sec dead hang from pull up bar

1 wall walk

Duck walk down, bear crawl back

Strength/Skill
For sum of total weight moved:

Clean, 1 rep

Bench Press, 1 rep

OHS, 1 rep

Clean from floor, power or squat

*may make multiple attempts. Move at your own pace. 45min to complete

Thursday, January 4th 2018

Warm-up

4 rounds:

25 jacks

10 squats

4 rounds:

25 jacks

5 jump squats

Strength/Skill
none

Conditioning:

EWOD

2 rounds each, 5min each round:

A) 800m Run
B) 200m Row (1:1/ work : rest)
C) 40 burpees to 45# plate

*rest if you finish before min mark

CrossFit Journal: The Performance-Based Lifestyle Resource