CrossFit MPLS

Jumping Jerrid...

12 total rounds, in teams of two, alternating between rounds:

12 Deadlift (225/163)
200 M Run
15 Burpees
15 KB Swings (53/35)

Athlete A will complete and entire round, then rest while athlete B completes an entire round. In all, both athletes will be responsible for 6 rounds. Resting athletes cannot start a round until working athletes finish their fifteenth KB swing.

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Cooooool...

Bench Press:

5-5-5

12 Rounds for time:

10 Push-ups
10 Pull-ups
10 Squats
10 Sit-ups

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"And she was all like 'Logan, all you ever do is stand on your hands.' And I was like 'whatever, Kate.' Do you guys know where I'm coming from?"

Power Snatch:

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

AMRAP – 6 Minutes:

2 Power Snatch (90 %)
25 Double-Unders
4 Burpees

For this workout, because it is short, and because the intent is for it to be very fast paced, the single skip to double-under ratio will be 1:1.

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Pull-ups are cool. But pull-ups with weight strapped to your back are cooler.

Back Squat:

2-2-2-2-2

21-15-9 Reps for time:

Deadlift (155/103)
Front Squat (155/103)
KB Swings (53/35)
WB Shots (20/14)

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MB Runs with Molly Lake...

Hang Power Clean:

Establish approx. 1 RM

3 Rounds for time:

400 M Run
21 TTB
12 HP Clean (155/103)

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DC doing real work, and wearing the feeling on his face...

For Maximum Load:

1 Strict Press
3 Push Press
5 Push Jerks

This is a complex. A completed complex would mean that you were able to take the bar off the rack, complete one press, three push-press, and five push jerks without setting the bar down.

For time:

50 Push-Press (135/93)
Each minute on the minute complete 5 Box Jumps (32/28) until push press’ are complete.
50 Box Jump (32/28)
Each minute on the minute complete two ground-to-OH lifts (135/93) until box jumps are complete.

The box jumps done as penalties during the push press portion of the workout do not count towards the 50.

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U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

For time:

25 Burpees
400 M Run w/ a 20 lb. MB
25 Weighted Pull-ups (20/10)
400 M Run w/ a 20 lb. MB
25 HSPU
400 M Run w/ a 20 lb. MB
25 C2B Pull-ups
400 M Run w/ a 20 lb. MB
25 Burpees

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Jeff A.

For time:

5 Deadlift
5 M HS Walk
10 Deadlift
10 M HS Walk
15 Deadlift
15 M HS Walk
10 Deadlift
10 M HS Walk
5 Deadlift
5 M HS Walk

Deadlift (225/163)

There will be a number of scaling options for the HS walk.

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Setting up...

Front Squat:

3-3-3-3-3

AMRAP – 10 Minutes:

20 Squats
7 Dead Hang Pull-ups

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Turkish Get Up:

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

Press:

2-2-2-2-2

For time:

Run 1 Mile

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