EMOM 32 Minutes, Alternating b/w:
1) 3 HSPU
2) 5 Box Jumps (36/30)
3) 7 Ring Push-Ups
4) 1 Hang Power Clean (AHAP)
CrossFit Minneapolis + St. Paul
CROSSFIT – WEDNESDAY, DECEMBER 12
Every 2 Minutes, 5 Sets:
10 Hand-2-Hand Swings
10 Russian KB Swings
10 KB Swings (AHAP)
AMRAP 21 Minutes:
10 Burpees, 20/15 Calories
30 Sit-Ups
40 Double-Unders
50 Walking Lunges
Click here to view this week’s upcoming programming, complete with tips and considerations to make every workout both challenging and fun!
Post thoughts and results to beyond the whiteboard.
Stay in the know with upcoming gym events and announcements. Click here to see what’s going on this week.
CROSSFIT – TUESDAY, DECEMBER 11
Establish 1 RM of the Following:
Press, Push Press, Push Jerk, Split Jerk
*Front Squat: 8-6-4-2
Click here to view this week’s upcoming programming, complete with tips and considerations to make every workout both challenging and fun!
Post thoughts and results to beyond the whiteboard.
Stay in the know with upcoming gym events and announcements. Click here to see what’s going on this week.
CROSSFIT – MONDAY, DECEMBER 10
EMOM 15 Minutes:
1 Power Snatch
For Time:
1 Round:
5 Hang Power Snatch (165/108)
5 TTB
2 Rounds:
8 Hang Power Snatch (135/93)
8 TTB
3 Rounds:
13 Hang Power Snatch (75/53)
13 TTB
Click here to view this week’s upcoming programming, complete with tips and considerations to make every workout both challenging and fun!
Post thoughts and results to beyond the whiteboard.
Stay in the know with upcoming gym events and announcements. Click here to see what’s going on this week.
CROSSFIT – Sunday, December 9
Deadlift:
1 x 5
3 Sets:
Max Effort Calories on Rower
Click here to view this week’s upcoming programming, complete with tips and considerations to make every workout both challenging and fun!
Post thoughts and results to beyond the whiteboard.
Stay in the know with upcoming gym events and announcements. Click here to see what’s going on this week.
CROSSFIT – Saturday, December 8
For Time:
5 Rounds:
7 Thrusters (95/63), 5 Strict Pull-Ups
…rest 2 minutes…
4 Rounds:
2 Rope Climbs, 12 Hang Power Cleans (95/63)
…rest 2 minutes…
3 Rounds:
5 Good Mornings (95/63), 10 Lunges (back rack)(5/leg), 15 V-Ups
Click here to view this week’s upcoming programming, complete with tips and considerations to make every workout both challenging and fun!
Post thoughts and results to beyond the whiteboard.
Stay in the know with upcoming gym events and announcements. Click here to see what’s going on this week.
CROSSFIT – Friday, December 7
Drop Snatch:
3 x 5
Hang Snatch (hip):
5 x 2
5 Rounds For Time:
10 Hang Snatch (hip)(95/63), 40 Double-Unders
Click here to view this week’s upcoming programming, complete with tips and considerations to make every workout both challenging and fun!
Post thoughts and results to beyond the whiteboard.
Stay in the know with upcoming gym events and announcements. Click here to see what’s going on this week.
