CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Bench Press:
3-2-1-1-1

5 Rounds For Time:
0:30 Deadlift Hold (225/153)
8 Bar-Facing Burpees
10 Deadlifts
0.5/0.4 Mile Bike

WOD AT HOME
5 Sets:
7 Arnold Press (each arm)
15 Bent-Over Rows (each arm)

AMRAP 21 Minutes:
40 Walking Lunges
25 Flutter Kicks (4 Count)
12 Push-Ups
*Every 3 minutes, 40 Double-Unders

WORKOUT OF THE DAY
5 Sets:
1 Pause Back Squat + 1 Back Squat
*2 second pause

EMOM 20 Minutes, Alt. b/w:
(+1) Hang Power Clean (155/103)
(-1) 10 HSPU

WOD AT HOME
Every 5 Minutes, 6 Sets:
10 Burpees (no jump)
20 Sit-Ups
40 Unbroken Double-Unders
20 Sit-Ups
10 Burpees (no jump)

WORKOUT OF THE DAY
4 Sets:
4 High Hang Power Snatch + 4 Hang Power Snatch

“Fran+”
21-15-9 Reps of:
Thrusters (95/63)
Pull-Ups
…rest 2 minutes…
If you finished in:
0-4 Minutes: Row 10/8 Calories
4-6 Minutes: Row 15/12 Calories
6+ Minutes: Row 20/15 Calories

WOD AT HOME
3 Rounds Not For Time:
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Hold

AMRAP 18 Minutes:
9 R-Arm DB Strict Press (AHAP)
9 L-Arm DB Strict Press
15 Weighted Sit-Ups
21 R-Arm DB Bent-Over Rows
21 L-Arm DB Bent-Over Rows

WORKOUT OF THE DAY
Deadlift:
10-9-8

3 Rounds For Time:
500/400 M Row
21 Burpees
15 TTB
9 S2OH (165/108)

WOD AT HOME
3 Sets:
30 Seconds R-Side Plank
30 Seconds Hollow Hold
30 Seconds L-Side Plank
30 Seconds HS Hold

5 x AMRAP 3 Minutes:
20 Weighted Reverse Lunges
16 DB Push Press (8/arm)
12 Tucks
…rest 1 minute b/w AMRAPs…

WORKOUT OF THE DAY
5 Sets:
1 Pause Front Squat + 2 Front Squats
*2 second pause

AMRAP 20 Minutes:
30 Double-Unders
10 Slam Balls (40/30)
10 Hollow Rocks
…rest 1 minute b/w rounds…

WOD AT HOME
5 Rounds Not For Time:
12 Up and Down Planks
0:30 Wall Sit

5 x AMRAP 2 Minutes:
4 No Jump Burpees
8 Air Squats
…rest 1 minute b/w AMRAPs…

WORKOUT OF THE DAY
Press:
3-3-3
Push Press:
2-2-2-2
Jerk:
1-1-1-1-1

AMRAP 15 Minutes:
0.5/0.4 Mile Bike
16 Alt. Devils Clean and Jerk (AHAP)(8/arm)

WOD AT HOME
4 Sets:
30 Flutter Kicks (3 count)
10 Curls (each arm)

3 Rounds For Time:
3 Cycles:
5 R-Arm Russian KB Swing (AHAP)
5 R-Arm KB Clean
5 R-Arm KB Push Press
5 L-Arm Russian RB Swing
5 L-Arm KB Clean
5 L-Arm KB Push Press
…then…
35 Push Ups

WORKOUT OF THE DAY
Deadlift:
8-7-6

1/2 “Emily”
5 Rounds For Time:
30 Double-Unders
15 Pull-Ups
30 Air Squats
150 M Row
…rest 2 minutes b/w rounds…

WOD AT HOME
3 Sets:
40 Inverted Shoulder Taps (20/side)
30 Seconds R-Side Plank
30 Seconds L-Side Plank
30 Seconds Hollow Hold

AMRAP 20 Minutes:
35 Unbroken Double-Unders
20 Second L-Sit
15 Weighted Box Step-Overs (AHAP)