@Full Strength is on for 7:30pm tonight & Wed
Metropolis Rugby Training is Tuesday and Thursday @7:30pm.
Rugby Skills & Strength will be Tuesday 3:30pm and Saturday 12:00pm
All programs at CrossFit Minneapolis.
On Monday, I performed “Wade”, a hero workout in honor of a tough little kid, Wade DeBruin.
Please check out CrossFit Football for more information on how to honor this brave, little twin.
Workout for 11/14/12
Front Squat Find 5RM in 3 sets
Clean technique
3 rounds for time of:
5 Over-the-Box Jumps 20″ with alternating Lateral Box Top Jumps 20″
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20″ with alternating Lateral Box Top Jumps 20″
Rest 1:1
| Snatch 5×1 @80% |
| LB Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets. |
| Then:
Complete 5 rounds: |
| 20 Sandbag Step Ups – 20″ box (10 each leg) 70/50 20 GHD Back Extenstions Max Rep Strict Pull Ups |
Pendley Rows 5-5-5
AMRAP – 2 Minutes: KB Swings 70/44
AMRAP – 2 Minutes: 10 M Shuttle Runs
AMRAP – 2 Minutes: Burpees
AMRAP – 2 Minutes: Broad Jumps 6/4
AMRAP – 2 Minutes: Walking Lunges
AMRAP – 2 Minutes: Pull-ups
Rest 2 minutes between each Round
Back Squat: 1X8 @75%, 1X5@85%, 1X3 @90%, 1X3 @95%, 1X3 @95% – rest 1:00-2:00 between sets.
Complete 4 rounds for time:
5 Reps Any Way Overhead 185 lbs or 90%1RM Push Press(from rack)
5 Strict Pull Ups
10 Toes To Bar
Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds
In 5 minutes: Front Squat 1RM
6 Rounds
10ea KB Renegade Rows 24/16kg
100yd Sled Drag, 180/115
Rest 1 minute
4 Rounds of:
3 cycles of:
3 UB Hang Power Cleans – 185/133 or 75% 1RMClean
4 HSPUS or 20 sec Handstand Hold
Then-
Sprint 150 yards
Rest 2 minutes
5 Rounds of:
4 Thrusters 155/115
16 Sand bag walking Lunges 80/50
10 Ring Dips
8 GHD Situps
4 Rounds
5 Sand Bag Clean & Press 100/70
150 ft Farmer Carry 70/53 KB
8×15 ft hand over hand Sled Pull 135/85
Rest 1 minute
Snatch 2RM
5 Rounds:
7 Power Snatch 70%2RM
20 yard Bear Crawl
8x 15′ MB Chest Throw 40/30
