CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
3 Sets:
1 Power Snatch + 1 Hang Snatch

Snatch:
1-1-1-1-1-1

“You Pick the Sandwich”
For Time:
400 M Run
500/400 M Row
0.5/0.4 Mile Bike
*Complete 2 of the above exercises twice, and 1 of the exercises once: i.e. Run-Row-Bike-Row-Run

WOD AT HOME
For Time:
“Deck of Cards”
Pick 4 Movements
*Ace = 1 rep, J = 11 reps, Q = 12 reps, K = 13 reps, all other cards are face value

Buy-Out:
Accumulate 4 Minutes in Side Plank – Alt. Every 0:30

WORKOUT OF THE DAY
Strict Press:
4 x 1
1-1-1-1

Every 4 Minutes, For 16 Minutes:
200 M Run
35 Double-Unders
100 M Run
7 Push Jerks (135/93)

WOD AT HOME
For Time:
Run Hard For 2:00
Run Back to Your House
50 Double-Unders
30 Burpees
Run Hard for 1:30
Run Back to Your House
75 Double-Unders
20 Burpees
Run Hard for 1:00
Run Back to Your House
100 Double-Unders
10 Burpees
Run Hard for 0:30
Run Back to Your House

Buy-Out:
Accumulate 4 Minutes in Side Plank – Alt. Every 0:30

WORKOUT OF THE DAY
Back Squat:
8 x 1

For Time:
0.75/0.6 Mile Bike
4 Rounds:
4 Deadlifts (275/178)
5 Lateral Burpees
…then…
400 M Run

WOD AT HOME
5 Rounds Not For Time:
18 Up and Down Planks
0:45 Wall Sit

AMRAP 25 Minutes:
200 M Run
30 Flutter Kicks (3 Kick Count)
10 Back Extensions

WORKOUT OF THE DAY
For Time and Weight:
0:00 – 5:00 Complete:
800 M Run -or- 1000/800 M Row -or- 1.25/1 Mile Bike

5:00 – 15:00:
Every 0:20 Complete:
1 Power Snatch (@75% BW)

15:00 – 20:00 Complete:
800 M Run -or- 1000/800 M Row -or- 1.25/1 Mile Bike

20:00 – 26:00 Complete:
Accumulate as Much Time as Possible:
0:30 Wall Sit
0:25 Hang From Pull-Up Bar
0:20 L-Sit (on floor)

WOD AT HOME
Run:
3 x 400 M

8 Rounds For Time:
8 Burpees Over Odd Object
10 Jump Squats
12 Air Squats

WORKOUT OF THE DAY
Bench Press:
4 x 2
1-1-1-1

5 Rounds For Time:
12/10 Row Calories
8 Wall Balls (AHighAP)
4 Muscle-Ups (Ring or Bar)
30 Double-Unders

WOD AT HOME
Every 3 Minutes, For 24 Minutes:
In 90 Seconds Complete:
0.25 M Road Bike
Alt. b/w Max Rep Sit-Ups and Max Rep Push Ups
…rest 90 seconds…

WORKOUT OF THE DAY
Power Clean and Jerk:
8 x 1

AMRAP 15 Minutes:
100 M Run
6 Russian KB Swings (AHAP)
1 Power Clean and Jerk (185/123)
…rest 30 seconds…

WOD AT HOME
3 Sets:
30 Shoulder Taps (15/arm)
20 Walking Lunges with OH Lean (10/leg)
10 Inch Worms

Every 5 Minutes, For 25 Minutes:
15 DB Power Cleans (50/35)
400 M Run
15 Bent-Over Rows (50/35)

WORKOUT OF THE DAY
Every 5 Minutes, For 35 Minutes:
200/150 M Row
10 Up and Down Planks
15 Sit-Ups
2 Rope Climbs

WOD AT HOME
3 Sets:
Couch Stretch – 1 minute/side
15 Side Marching Steps/leg
OH Stretch – 1 minute
10 Straight-Legged Sit-Ups

3 Rounds For Time:
20 Dumbbell Squats (40/25)
20 Hollow Rocks
20 Box Jumps (24/20)