CrossFit Minneapolis + St. Paul

Warm-up:

500 M Row

3x

10 RDL (45/33)
10 Tuck Jumps

Deadlift:

3-3-3

AMRAP – 16 Minutes:

2 Cycles:

4 Deadlift (315/203)
7 Burpee Box Jumps (32/28)

Rest 2 Minutes

The clock will run to 17:30. Here’s why: for those athletes that start their last round within the 16 minute time frame, but are cut off by the 16 minute mark, an extra 90 seconds will be alotted for said athletes to finish said final round. If you are resting when the 16 minute mark is reached, you are finished and will not be working for that final 90 seconds.

Post thoughts and rounds completed to “comments”.   

Warm-up:

400 M Run
20 Walking Lunges
20 Updog –> Downdog Transitions

Squat:

1-1-1-1-1-1-1-1

5/25, 4/20, 3/15, 2/10, 1/5 Reps for time:

Rope Climb
Ring Push-ups

Post thoughts and times to “comments”.   

Warm-up:

1000 M Row
Burgener Warm Up

Snatch:

1-1-1-1-1-1-1-HS

3 Rounds for time:

500 M Row
21 Pull-ups
50 Squats

Post thoughts and times to “comments”.   

Warm-up:

800m Run
Burgener warm-up

Clean & Jerk 1-1-1-1-1

AMRAP in 10 minutes:

5 Clean & jerk (135/93)
14 Kettlebell swings (53/35)

Post thoughts, loads, and rounds to “comments”.   

 

Warm-up:

400m High-knee skip

5 Rounds for time:

400m Run
7 Deadlifts (275/213)
10 Ring Dips
1 Minute rest

Score is total time, post thoughts and times to “comments”.   

Warm-up:

15 Push Ups
15 Squats
15 Walking Lunges
50 Mountain Climbers

3 Rounds for time:

21 Burpees
21 Hang Snatches (45/33)
21 WB Shots
21 Walking Lunges

Post thoughts and times to “comments”.   

Warm-up:

Running Drills
10 Minutes: Squat Therapy

Squat:

5-5-5-5-5

Attempt to complete all five sets with the same weight.

Post thoughts and loads to “comments”.