CrossFit St. Cloud

It’s Monday so it must mean…

Deadlift 1-1-1-1-1
Reps 4 and 5 should be 90-100% 1 RM (1 rep max lift)

“Fran”

3 Rounds
21/15/9   Thrusters, Pull-ups

Get the bucket ready, 3,2,1…go!

3 Rounds

Run 800m
30x Pull-ups
30x Man-makers with dumbbells 20/15 lbs

How much more motivation do you need?

Intervals – Cover max distance

Row 1 minute, Rest 1 minute

Row 1 minute, Rest 50 seconds

Row 1 minute, Rest 40 seconds

Row 1 minute, Rest 30 seconds

Row 1 minute, Rest 20 seconds

Row 1 minute

Max rounds in 20 minutes

10x Pull-ups, strict
20x Split squats

5 rounds

Rest as needed between lifts
Sotts press 3-3-3-3-3x

See a video demo at Catalyst Athletics

3 rounds

Row 400m
13x Power clean (115#/75#)
13x KB thrusters (40#/25#)
13x GHD sit-ups

Rest as needed between efforts

Snatch 3-3-3x @ 70% 1RM (i.e. 70% of your 1 rep max load)
Snatch high pull off blocks 3-3-3x @ 80% 1RM
Snatch push jerk, behind neck 4-4-4-4x @ 50% 1RM

Max rounds in 20 minutes

15x Pull-ups
50x Push-ups
75x Air Squats