CrossFit MPLS

Logan demonstrating full hip extension...

Warm-up:

Running Drills
Pistol Practice

Mary

AMRAP – 20 Minutes:

5 HSPU
10 Pistols
15 Pull-ups

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AJP - Split jerk...

Warm-up:

Tabata Jumping Jacks
Tabata Mountain Climbers

For Maximum Load:

1 Power Clean + 2 Jerks

6 Rounds for time:

30 Double-unders
15 Box Jumps (24/20)

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Dan rocking some bear crawls...

Warm-up:

5 Lengths: Bear Crawl
4 Lengths: Tall Skip
3 Lengths: Duck Walk
2 Lengths: Broad Jump
1 Length: HS Walk

5 Rounds, not for time of:

5 Cycles:

3 Snatch (L / R)
3 Power Clean + FS (L / R)
3 Push Press’ (L / R)

This workout is “Bear Complex” style. The objective is to increase weight each round.

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Angela warming up for some heavy singles...

Warm-up:

500 M Row
Snatch Review

Snatch:

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

For time:

2000 M Row
10 Snatches (155/103)

What makes this workout particularly challenging is the need for precision after a long row. Athletes should air on the aggressive side regarding their loading for the snatch, but should be aware that it will be a whole different animal after the 2K. A miss or two is to be expected, but it certainly shouldn’t take more than 15 attempts to complete a total of ten snatches.

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Pull-ups...

Warm-up:

500 M Row
25 Parter Tosses w/ Med Ball

Lynne

5 Rounds, not for time:

Max reps bench press (bodyweight)
Max reps pull-ups

There is NO time component to this workout. As long as you alternate between efforts, you can pace as you desire. It can take the entire hour.

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Mike H. lifts big, and occasional misses big, too.

Warm-up:

500 M Row
50 Jumping Jacks
25 Push-ups

Power Clean + 2 Front Squats

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

The Chief

5 Rounds for time:

AMRAP – 3 Minutes:

3 Power Cleans (135/93)
6 Push-ups
9 Squats

Rest one minute between rounds

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Laura W. on the rings...

Warm-up:

20 Snatch Balance – PVC
20 Hang Muscle Snatch – PVC
20 Hang Snatch – PVC

Snatch:

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

For time:

9 Pull-ups
30 M Bear Crawl
15 Pull-ups
30 M Bear Crawl
21 Pull-ups
30 M Bear Crawl
21 Burpees
30 M Bear Crawl
15 Burpees
30 M Bear Crawl
9 Burpees
30 M Bear Crawl

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At CrossFit, sad faces are good...

Warm-up:

500 M Row
Running Drills

Establish a rough 1 RM of:

Deadlift

AMRAP – 15 Minutes:

4 Deadlifts (315/223)
20 KB Swings (53/35)
20 Box Jumps (24/20)

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Legit...

Warm-up:

500 M Row
20 Squats
50 Jumping Jacks
20 Push-ups
50 Mountain Climbers

Push Press:

5-5-5

For time:

100 Push Press (65/43)
100 Squats
1000 M Row
100 Push-ups
100 Walking Lunges
1000 M Row

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JB up, up, and away...

Warm-up:

500 M Row
Movement Prep

Deadlift:

In under 10 minutes establish a 3 RM

HP Snatch:

In under 10 minutes establish a 3 RM

5 Rounds for time:

9 Deadlift (135/93)
6 HP Snatch (135/93)
3 OHS (135/93)

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