CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Strict Press:
Build to Heavy 1

AMRAP 20 Minutes:
13 Box Jump-Overs (24/20)
3 S2OH (165/108)
6/5 Bike Calories
…rest 1 minute b/w rounds…

WOD AT HOME
Turkish Get-Up:
7 x 2 (each arm)

AMRAP 16 Minutes:
5 KB Snatch (pick load)
5 KB Power Clean
5 KB Front Squat
5 KB Push Press
*R-arm, then L-arm

WORKOUT OF THE DAY
Clean-Grip Deadlift:
Build to Heavy 2

5 Rounds For Time:
11 Deadlift (225/153)
11 Wall Balls (20/14)
11/9 Row Calories
11 HSPU

WOD AT HOME
5 Sets:
10 Goblet Squats (AHAP)
*1 Second Pause at bottom of squat

AMRAP 25 Minutes:
0:30 Wall Sit
30 Flutter Kicks
12 Up and Down Planks

WORKOUT OF THE DAY
OHS:
Build to Heavy 1

AMRAP 18 Minutes:
8 R-Arm DB OH Lunge (AHAP)
6 No-Jump Burpees
8 L-Arm DB OH Lunge
4 Bar Muscle-Ups
…rest 30 seconds b/w rounds…

WOD AT HOME
AMRAP 20 Minutes:
1:00 Squat Hold
0:45 HS Hold
0:30 L-Sit Hold

WORKOUT OF THE DAY
Bench Press:
4 x 2

AMRAP 18 Minutes:
40 Unbroken Double-Unders
1 Legless Rope Climb
2 Bench Press (AHAP)
…rest 1 minute b/w rounds…

WOD AT HOME
6 Rounds For Time:
8 Push-Up + Renegade Row
24 Air Squats
36 Double-Unders

WORKOUT OF THE DAY
Push Jerk:
Heavy 1

For Time:
15 Jerks (165/108)
…then…
7 Rounds:
10 TTB
5/4 Bike Calories
…then…
15 Jerks

WOD AT HOME
4 Rounds, Each For Time:
20 DB Push Jerks (AHAP)
20 Box Jumps (AHAP)
20 DB Bent-Over Rows
20 Box Jump-Overs
…rest as needed b/w rounds…

WORKOUT OF THE DAY
EMOM 4 Minutes:
1 Hang Power Clean + 1 Front Squat

EMOM 11 Minutes:
1 Clean

For Time:
8 Rounds:
1 Power Clean (225/153)
3 HSPU
5 Wall Balls (20/14)(11′)
…then…
30/25 Row Calories

WOD AT HOME
4 Rounds For Time:
40 Sit-Ups
20 DB Deadlifts (AHAP)
25 Push-Ups + Shoulder Taps

WORKOUT OF THE DAY
Back Squat:
5 x 1 @ 90%+

5 Rounds, Each For Time:
0.2/0.15 Mile Bike
19 Russian KB Swings (AHAP)
7 Burpees
…rest 2 minutes b/w rounds…

WOD AT HOME
Every 5 Minutes, For 25 Minutes:
50 Double-Unders
20 Alt. DB Snatch (AHAP)
20 Wall Balls (AHAP)