W/U: Row 3:00, find weights & progressions

“Nutts”
10 Press at estimated 10 rep max OR HSPU progression
15 Deadlifts @60% 1RM
25 Box Jumps
50 Pull-ups
100 Wall Balls
200 Double-Unders
Run 400m with a 20kg/10kg plate
45:00 time limit

C/D: Triple bully, rig pulls, wrist stretch, hero’s pose

LtAndrewNuttall

 

 

 

 

 

 

 

 

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

 

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

W/U: Paul Bunyan Croquet

Progression: Handstand Practice

Oly: Rack Jerk 1-1-1-1

Strength: Press 3*5 @ 80-85% 1RM

–5 minutes rest–

Metcon: EMOM *10 minutes
1 Clean & Jerk @90% Press 1RM
2 Push Presses
6 Push-ups

C/D: Everyone’s favorite, super triceps stretch, hands clasped forward fold

Endurance

Skills & Drills, then: 1:30 Hard (about 80% effort), 1:30 EZ until form or pace deteriorates

CrossFit Slipstream St Paul MN_2592

 

 

 

 

 

 

 

 

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program

W/U: Run 400, 10 kicks/leg front & side, 2 lengths high knees

Strength: 3(3 Stiff-legged deadlifts + 6 regular deadlifts)

–5 minutes rest–

MetCon:

     Tabata:

  • Sit-ups

  • Pull-ups

  • Row

C/D: Foam roll posterior chain, quad stretch, cobbler’s pose

CrossFit Slipstream St Paul MN_2261

 

 

 

 

 

 

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

W/U: Row 3:00, PVC work, Burgener (snatch)

Oly: Snatch 2-2-1-1

Strength: Squat 3*5@80-85%

–5 minutes rest–

AMRAP 7:00
3 Overhead Squats @60-70% Snatch 1RM
5 Pull-ups
14 Walking Lunges

C/D: dead bug, couch stretch, up/down dog, plow or forward fold

Endurance

Skills & Drills, then: 0:20 ramp-up, 0:10 sprint, 3:00 RBR until form or pace deteriorates

CrossFit Slipstream St Paul MN_2032

 

 

 

 

 

 

 

 

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program

W/U: Run 800m with side hops, skips, etc., 2 lengths bear crawl, 1-2-3 pullups, dips & squats, Burgener (snatch)

Oly: Snatch Balance 1-1-1-1

Strength: Press 5/3/1

–5 min rest–

MetCon:

EMOM * 10

  • 1 Snatch

  • 10 Push-Ups

C/D: karate chop, standing hands-clasped forward fold, arms across

CrossfitslipstreamStPaulMNPress

 

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program

W/U: 1 Length spiderman, 8-4-2 push-ups, pull-ups, pistols; Burgener (clean)

Olympic Lifting: 5 (3 Cleans + 1 Jerk)

Strength: Back Squat 5/3/1
Good Morning 3*10

- 5 minutes rest -

AMRAP 6 Minutes

  • 6 Pull-ups

  • 6 Pistols

  • 6 Hang Power Cleans

C/D: Everyone’s favorite, rotator cuff, cat/cow, quad stretch

IMG_2016

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program