Breaking the plane…

For Maximum Distance:

3 Standing Broad Jumps

Take as many sets as desired. Jumps can be strung together or reloaded each time.

3 Efforts, each for time:

800 M Run

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Cooooooool…

3 Rounds for time:

30 TTB
12 Wall-climbs
100 Double-unders

The finish position on a wall-climb comes when the athlete has walked their way far enough up the wall that their stomach is flat against it. Descents can be quick, but should always be under control.

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Art…

Squat:

10-10-10

Most athletes should plan to use between 73 and 78 percent of their 1RM.

9-6-3 Reps for time:

Power Clean (225/163)
Muscle-ups

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…

20 seconds on, 10 seconds off, for 10 intervals:

Tabata BB Hold (185/133)

In teams of two:

400 M Row/Max Effort KB Swings
400 M Row/Max Effort KB Snatches (alternate arms)
400 M Row/Max Effort Hang Cleans (alternate arms)

(53/35)

Athlete one will start with the row. Athlete two will start with KB swings. The two will switch when athlete one has completed the row. The team will work their way through the three couplets following this same format until both partners have completed three 400 M Row efforts.

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Dom L raising the bar…

5 Rounds, each for time:

15 Clusters (115/83)
400 M Run

Rest precisely 2 minutes between efforts.

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…

CrossFit Total

Establish 1RM of the following:

Back Squat
Press
Deadlift

Add maximum lifts together for your CrossFit total. Athletes have three lifts to establish max loads.

… or …

For time:

Row 2K

By “or”, we mean that if you completed to CFT on Saturday, then your workout is a 2K row. There are no other options. It is not open gym time. If you did not complete the CFT on Saturday, and you choose to attend class Monday, you must participate in the CFT. If you complete the 2K row, you may use the remainder of the class time to work on your choice of skills (muscle-ups, double-unders, HS walks etc.).

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HSPU@MPLS…

3 Rounds, for maximum repetitions:

(1 Minute at each station)

Box Jumps (24/20)
Pull-ups
Double-unders
TTB

There is a one minute rest after each round. There is no transition time built into this workout.

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Watching and learning…

CrossFit Total (compare with 7/18/12 or 7/21/12)

Not for time:

Establish 1RM of the following:

Back Squat
Press
Deadlift

Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads.

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Namaste…

Power Clean:

1-1-1-1-1

5 Rounds for time:

3 Power Clean (155/103)
6 Burpees
9 Wall-ball Shots (20/14)

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Alison N…

Snatch Grip Push-Press (from back):

3-3-3-3-3

AMRAP – 10 Minutes:

1/1, 2/2, 3/3, 4/4 … and so on and so forth of:

HSPU
OHS (95/63)

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