CrossFit MINS Berlin | Less is more in order to maximize your fitness.
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1. Front Squat 3 Reps @ 82% 1 Rep @ 87% 3 Reps @ 82% 1 Rep @ 90% 3 Reps @ 82% 1 Rep @ 93% *Every 2 Minutes 2. Conditioning COMPETITOR 4 Rounds, On the 4:00 15 Chest to Bar Pull-Ups 18 Dumbbell......

1. Deadlift Build to a Heavy Set of 3 2. Conditioning “Marston” AMRAP 20: 1 Deadlift (185/130) 10 Toes to Bar 15 Lateral Burpees *Note: “Marston” as written is 185/130. To preserve the stimulus of the workout, we are looking for a heavy deadlift today.......

1. Back Squats 5 Reps @ 82% 2 Reps @ 85% 5 Reps @ 82% 2 Reps @ 88% 5 Reps @ 82% 2 Reps @ 91% *Every 2 Minutes 2. Conditioning COMPETITOR – PERFOMANCE – FITNESS 4 Rounds of: AMRAP 4: 30/20 Calorie Row......

1. Hang Squat Snatch Heavy Single 2. Conditioning COMPETITOR – PERFORMANCE AMRAP 9: 10 Hang Squat Snatches (35/25) 30 Double Unders FITNESS AMRAP 9: 10 Hang Power Snatches (35/25) 60 Single Unders...

1. Overhead Squat Build to a moderate set of 5 2. Conditioning COMPETITOR 6 Rounds For Time: 21 Overhead Squats (50/35) 15 Lateral Burpees 9 Strict Handstand Push-ups PERFORMANCE 6 Rounds For Time: 21 Overhead Squats (40/30) 15 Lateral Burpees 9 Dumbbell Strict Press (20/15)......

Team Conditioning COMPETITOR Teams of 3 AMRAP 25: 100/70 Calorie Row or Bike 100 Deadlifts (80/50) 80/60 Calorie Row or Bike 80 Hang Power Cleans (80/50) 60/45 Calorie Row or Bike 60 Front Squats (80/50) 40/30 Calorie Row or Bike 40 Push Jerks (80/50) 20/15......

1. Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 88% 3 Reps @ 80% 1 Rep @ 91% 2. Skill – Practice (Open Prep) Goat EMOM x 20 Toes to Bar, Double Unders, Handstand Push Ups,......

1. Power Snatch Build to a Heavy Single 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS For Time: 100 Double Unders 50 Abmat Sit-ups 25 Hand Release Push Ups 80 Double Unders 40 Abmat Sit-ups 20 Hand Release Push Ups 60 Double Unders 30 Abmat Sit-ups......

1. Power Cleans Build to a Heavy Set of 3 TnG 2. Conditioning COMPETITOR On the 0:00… 28/20 Calorie Row or Bike 27 Toes to bar 21 Power Cleans (40/30) On the 6:00… 28/20 Calorie Row or Bike 21 Toes to Bar 15 Power Cleans......

1. Benchmark Wod COMPETITOR “Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (24/16) 30 Front Squats (50/35) 30 Toes to Bar 30 Push Press (50/35) 30 Deadlifts (50/35) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders PERFORMANCE......

1. Back Squat 5 Reps @ 80% 2 Reps @ 83% 5 Reps @ 80% 2 Reps @ 86% 5 Reps @ 80% 2 Rep @ 89% *Every 2 Minutes 2. Conditioning COMPETITOR AMRAP 3: 15/12 Calorie Bike or Row 12 Thrusters (50/35) Rest 3:00......

1. Strength EMOM x 10 Even Minute: 5 Strict Pull Up Odd Minute: 8-10 Floor Presses *Build in loading 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS For MAX Calorie / Reps. A. AMRAP 5 Ski for Calorie 1 Minute Rest B. AMRAP 5 Burpee Box......

Conditioning Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (40/30) Station 3 – Max Calorie Bike Station 4 – Rest *1 Round of “Cindy” is 5 pull-ups, 10 push-ups,......

1. Deadlift Build a Heavy set of 3 2. Conditioning COMPETITOR AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (145/90) PERFORMANCE AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (110/75) FITNESS AMRAP 15: 120 Single Unders 30 Wallballs (20/14) 15 Deadlifts......

1. Push Jerk 6×3 *Build in loading 2. Conditioning COMPETITOR & PERFORMANCE For Time: 30-25-20-15 Calorie Bike or Row Russian Kettlebell Swings (32/24) 10 Meter Shuttle Sprints FITNESS For Time: 30-25-20-15 Calorie Bike or Row Russian Kettlebell Swings (24/16) 10 Meter Shuttle Sprints...

1. Squat Clean 2-Position Squat Clean (Floor, Hang) *Build to a Heavy Complex 2. Conditioning COMPETITOR 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (70/45) PERFORMANCE 3 Rounds: 15 Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (60/40) FITNESS......

1. Back Squat 5×5 *Build in loading 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS For Time: 21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (35/25) Box Jumps (24/20) Push Presses (35/25) Calorie Row or Bike...

Teams of 3 „2017“ For Time: 6051 Meter Ski as a Team EMOM 0-4: 6 Hand Release Push Ups EMOM 5-9: 10 Jump Squats EMOM 10-14: 6 Box Jump Overs (Relay) EMOM 15-19: 10 Sit Ups EMOM 20-24: 6 Burpees EMOM 25-29: 10 Jumping Lunges...

Teams of 3 For Time: 100/70 Calorie Row 100 Dumbbell Snatches (25/15) 100 Lateral Barbell Burpees 100 Thrusters (50/35) 100 Lateral Barbell Burpees 100 Dumbbell Snatches (25/15) 100/70 Calorie Row...

1. Weightlifting Every 2 Minutes (6 Rounds) 1 Power Clean + 3 Front Squats + 1 Split Jerk *Build in loading 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (70/45)...

1. Skill – Practice Goat EMOM x 12 Toes to Bar, Double Unders, Handstand Push Ups, Pull Ups *You choose the movement and reps 2. Conditioning COMPETITOR 4 Rounds for time: 21 Calorie Row or Bike 15 Chest to Bar Pull-Ups 9 Back Squats (100/70) PERFORMNCE......

1. Front Squat Pause Front Squat *Build to a Heavy Single 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS AMRAP 15: 15 Power Snatches (35/25) 30 Double Unders 15 Wall Balls (20/24) 30 Double Unders...

Teams of 2 Amrap 25 50,40,30,20,10 reps of: Kettlebell Swings Goblet Squats Burpee Box Jumps Calorie Bike or Row __________ Competitor 32/24 Performance 32/24 Fitness 24/16...

Teams of 3 COMPETITOR – PERFORMANCE – FITNESS Amrap 30: 7 Dumbbell Snatches 20/15 10/7 Calorie Row 7 Burpees over the Erg *Athletes complete full rounds...

1. Thruster On the Minute x 10 1 Squat Clean Thruster 2. Conditioning COMPETITIOR – PERFORMANCE – FITNESS AMRAP 10: 3 Thrusters (40/30) 3 Toes to Bar 6 Thrusters (40/30) 6 Toes to Bar 9 Thrusters (40/30) 9 Toes to Bar …...

1. Back Squat On the Minute x 6: 5 Back Squats – 80% COMPETITOR AMRAP 15: 30/21 Calorie Bike or Row 20 Box Jumps (24/20) 10 Deadlifts (125/80)  PERFORMANCE AMRAP 15: 30/21 Calorie Bike or Row 20 Box Jumps (24/20) 10 Deadlifts (100/60) FITNESS AMRAP......

1. Barbell Conditioning On the Minute x 10 3 Touch and Go Power Clean and Jerks 2. Conditioning COMPETITOR 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row or Bike 7 Clean and Jerks (80/60) PERFORMANCE 5 Rounds, On the 4:00 30 Air......

1. Overhead Squat Heavy 3 2. Conditioning COMPETITOR For Time: 20 Power Snatches (60/40) 20 Lateral Barbell Burpees 20 Overhead Squats (60/40) 20 Lateral Barbell Burpees 20 Squat Snatches (60/40) PERFORMANCE For Time: 20 Power Snatches (40/30) 20 Lateral Barbell Burpees 20 Overhead Squats (40/30)......

1. Power Snatch On the Minute x 10: 1 Power Snatch 2. Conditioning COMPETITOR & PERFORMANCE For Time: 1000m Row 100 Double Unders 50 Kettlebell Swings 24/16 100 Double Unders 1000m Ski FITNESS For Time: 1000m Row 200 Single Unders 50 Kettlebell Swings 16/12 200......

1. Front Squats 5×5 *Work up to a Heavy 2. Conditioning COMPETITIOR – PERFORMANCE – FITNESS For Time: 27-21-15-12-9-6-3 Thrusters 40/30 Slam Balls 20/15...

1. Conditioning COMPETITOR 3 Rounds: 10 Front Squats (100/70) 20 Chest to Bar Pull-Ups 50 Double Unders PERFORMANCE 3 Rounds: 10 Front Squats (70/50) 20 Chest to Bar Pull-Ups 50 Double Unders FITNESS 3 Rounds: 10 Front Squats (50/30) 20 Pull-Ups 100 Single Unders 2.......

1. Deadlift 4 Sets of 20: Unbroken Deadlifts (Start at 50-60% of 1RM) Rest as little as needed between rounds. 2. Conditioning 8 Rounds of :20 On / :10 Off: Kettlebell Swings (24/16) Calorie Ski Erg Sit-Ups Shuttle Sprints...

1. Squat Clean On the Minute x 12 *Work up – 1 Heavy Squat Clean 2. Conditioning COMPETITOR 3 Rounds: 20 Hang Power Cleans (50/35) 20 Front Squats (50/35) 20 Sumo Deadlift High Pull (50/35) PERFORMANCE 3 Rounds: 20 Hang Power Cleans (40/30) 20 Front Squats......

1. Strict or Kipping Handstand Push-ups Fot Time: 15 Handstand Push-ups 1:00 Rest 13 Handstand Push-ups :45 Seconds Rest 11 Handstand Push-ups :30 Seconds Rest 9 Handstand Push-ups :15 Seconds Rest 7 Handstand Push-ups 2. Conditioning AMRAP 15: 3 Shoulder to Overhead, 3 Lateral Burpees......

1. Back Squat On the Minute x 6: 5 Back Squats – 78% 2. Conditioning COMPETITOR AMRAP 20: 30 Dumbbell Snatches (30/20) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar PERFORMANCE AMRAP 20: 30 Dumbbell Snatches (25/15) 30 Box Jumps (24/20) 30/21......

1. Strict Press 5×3 *Build up to a Heavy 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS For Time: 10 Strict Pull-ups, 25 Double Unders 10 Strict Pull-ups, 25 Double Unders 10 Strict Pull-ups, 25 Double Unders 20 Hand Release Push-ups, 25 Double Unders 20 Hand......

1. Conditioning COMPETITOR – PERFORMANCE – FITNESS Teams of 2 With a Running Clock: 0:00 – 10:00 – 115/80 Calorie Bike, Max Clean and Jerks (60/40) 1:00 Minute – Rest 11:00 – 21:00 – 2000/1600 Meter Ski Erg, Max Power Snatch (50/35) 1:00 Minute –......

1. Conditioning COMPETITOR For Time: 21-15-9-6 Deadlifts (140/90) 15 Box Jumps 30/24 Toes to Bar PERFORMANCE For Time: 21-15-9-6 Deadlifts (100/70) 15 Box Jumps 24/20 Toes to Bar FITNESS For Time: 21-15-9-6 Deadlifts (70/40) 15 Box Jumps 24/20 Toes to Bar 2. Midline Not For......

1. Front Squats 1 Pause Front Squat + 1 Front Squat *Build up to a Heavy 2. Conditioning COMPETITOR AMRAP 20: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Dumbbell Hang Squat Cleans (25’s/15’s) PERFORMANCE AMRAP 20: 7 Chest to Bar Pull-ups 7 Dumbbell Push......

1. Overhead Complex Build to a Heavy: 1 Push Press + 2 Push Jerks 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS Teams of 2 For Time: Buy-In: 600 Meter Row 3 Rounds: 19 Calorie Bike (each) 87 Erg Jump Overs 7 Strict Pull Ups (each) Cash-Out:......

1. Skill – Practice Goat EMOM x 14 Even Minute: Double Unders, Odd Minute: Handstand Push 2. Conditionting COMPETITOR & PERFORMANCE 5 Rounds: 10 Power Cleans (60/40) 10 Burpees FITNESS 5 Rounds: 10 Power Cleans (50/35) 10 Burpees...

1. Back Squat On the Minute x 6: 5 Back Squats – 75% 2. Conditioning COMPETITOT EMOM x 15 (5 Rounds) 15 Chest to Bar Pull-Ups 15 Thrusters (50/35) 17/15 Calorie Row PERFORMANCE EMOM x 15 (5 Rounds) 12 Chest to Bar Pull-Ups 15 Thrusters (40/30)......

1. Bench Press 5×5 *work up to a heavy set 2. Conditioning COMPETITOR For Time: 15 Clean and Jerks (80/60) 100 Double Unders 12 Clean and Jerks (80/60) 100 Double Unders 9 Clean and Jerks (80/60) 100 Double Unders PERFORMANCE For Time: 15 Clean and......

Teams of 3 COMPETITOR – PERFORMANCE – FITNESS “Murph on Bike” Bike 1 Mile 100 Pull-Ups 200 Push-ups 300 Air Squats Bike 1 Mile...

1. Front Squat 3×3 – 80% 3×1 – 85% 2. Conditioning COMPETITOR AMRAP 15: 4 Bar Muscle-Ups 8 Front Squats (70/45) 12 Burpee Box Jump Overs (24/20) PERFORMANCE AMRAP 15: 4 Bar Muscle-Ups 8 Front Squats (60/40) 12 Burpee Box Jump Overs (24/20) FITNESS AMRAP......

1. Squat Snatch On the Minute x 10: 1 Snatch *climbing is fine 2. Conditioning COMPETITOR 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Power Snatch (50/35) Calorie Ski Rest 1:00 between rounds PERFORMANCE 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Power......

1. Deadlifts 5×3 2. Conditioning COMPETITOR For Time: 15-12-9-6-3 Strict Handstand Push-ups Deadlifts 120/80 Toes to Bar PERFORMANCE For Time: 15-12-9-6-3 Handstand Push-ups Deadlifts 100/60 Toes to Bar FITNESS For Time: 15-12-9-6-3 Dumbbell Strict Press (15/10) Deadlifts 60/40 Toes to Bar...

1. Back Squat 5 Reps @ 70% 5 Reps @ 73% 4 Reps @ 76% 4 Reps @ 79% 3 Reps @ 82% 3 Reps @ 82% 2. Conditioning COMPETITOR – PERFORMANCE – FITNESS For Time: 2k Row...

1. Power Clean + Push Jerk On the Minute x 10: 1 Power Clean + 1 Push Jerk 2. Conditioning COMPETITOR 3 Rounds for time: 10 Dumbbell Snatches (35/20) 20 Box Jump Overs (24/20) 30 Wallballs (20/14) PERFORMANCE 3 Rounds for time: 10 Dumbbell Snatches......

1. Conditioning COMPETITOR – PERFORMANCE – FITNESS On the Minute x 16 (8 Rounds) Odd Minutes – 10-15 Slam Balls 15/20 Even Minutes – 10-20 Jumping Lunges 2. Finisher 3 Rounds, not for time: 3-8 Strict Pull Ups 8-15 Strict Toes to Bar 8-15 Parallettes......