CrossFit MPLS

Cut your 400 short, and Terry’s gonna know…

Back Squat:

Heavy 2

3 Rounds for time:

Run 800 M
50 Sit-ups

There are two major standards for for the sit-up. First, at the bottom of the rep, the shoulder blades must be in contact with the floor. Second, at the top of the rep, the shoulder must break the vertical plane of the hip. Where hands and feet are positioned is irrelevant. Athletes may choose to anchor feet or complete reps butterfly style.

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You see, this is why we can’t have nice things…

For Load:

5 Deadlift +
3 Hang Power Clean +
1 Jerk

The bar cannot be put down at any point during the complex.

For time:

30 Pull-ups
20 Calories (row)
10 Deadlift (275/203)
10 HSPU
20 Ring-Dips
30 Burpees

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Mike W. up on the rings…

Press:

3-2-2-2-1

One minute on, one minute off, for 10 Minutes:

30 KB Swings (72/53)

You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. Each penalty is worth 5 burpees, to be completed immediately upon finishing the last set of swings.

These are to be Russian KB Swings – the bell does not have to go beyond the forehead at the top of the rep.

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On air with John O…

For time:

Run 5 K (3.1 Miles)

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CP leading the charge…

For 20 Minutes:

Muscle-up Prep

For time:

500 M Row

7 Rounds:

3 Muscle-ups
5 Box-jumps (36/32)
7 TTB

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Ellen…

Bear Complex (compare with 1/17/13)

For Load:

5 Rounds:

7 Waves:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Movements can be compounded as desired i.e. power clean + front squat can become a squat clean.

Rest as needed between rounds. Athletes should attempt what they anticipate will be their heaviest set on their third round.

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Hope this gets you ready to lift!

EMOM – 18 Minutes:

1 Snatch

Work up to a max single.

EMOM – 12 Minutes:

1 Clean and Jerk

Work up to a max single.

Back Squat:

Heavy triple

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Alison N…

4 Rounds:

40 M Ladder Sprint*

* Out to 10 M, touch line, run back. Out to 20 M, touch line, run back. Out to 30 M, touch line, run back. Out to 40 M, touch line, run back. This workload constitutes one round.

4 Rounds for time:

9 Deadlift (275/203)
19 WB Shots (20/14)

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EMOM – 10 Minutes:

3 Back Squats

For time: 

3 Thrusters (95/63)
5 Pull-ups
7 Burpees
9 TTB
… rest 30 seconds
3 TTB
5 Thrusters (95/63)
7 Pull-ups
9 Burpees
… rest 3o seconds
3 Burpees
5 TTB
7 Thrusters (95/63)
9 Pull-ups
… rest 30 seconds
3 Pull-ups
5 Burpees
7 TTB
9 Thrusters (95/63)

In cases of modification, for the sake of maintaining intensity, pull-ups should be scaled to jumping pull-ups. Bands are too time consuming and should not be used in this workout.

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Jake V…

AMRAP – 30 Minutes:

800 M Run
500 M Row
25 KB Swings (53/35)

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