612-644-9781 info@crossfitslipstream.com

CrossFit Workouts 18-24 September 2017

Sunday  24 September 2017

AMRAP 35:00

  • Run 600m    Then, by round #:

    • (1) 8 OHS

    • (2) 8 Snatches

    • (3) 8 Clean & Jerks

    • (4) 8 Thrusters

    • (5)  8 Front Squats

    • (6) 8 Deadlifts

    • (7) 8 Strictest Pull-ups

    • (8) 8 Push-ups

    • (9+) Reverse the previous list (repeat push-ups, then strict pull-ups, etc.)

All at 60% lowest 1RM, may use 2 bars or sub w/permission

Saturday 23 September 2017

“Tailpipe”    10 RFT (each rows 5x & holds 5x):

  • Partner 1 Rows 250m while:

  • Partner 2 Double KB Static Hold (24/16 kg)

If Static hold breaks, must stop rowing until it is restored.

Friday  22 September 2017

AMRAP 2:00, 1:30, 1:00, 0:30 w/2:00 rest b/t each of:

  • 10 KB Snatches (one hand/round)

  • 5 Push-ups

Rest 5:00 then, Tabata:

  • Pull-ups (4 Rounds)

  • Squats (4 Rounds)

Thursday 21 September 2017

Snatch 3-3-2-2-2-1-1 for max load

Clean & Jerk  3-3-2-2-2-1-1 for max load

Wednesday 20 September 2017: GUEST DAY!  All New Guests* Workout for FREE!

*Fear Not, everything is adjustable to your fitness and experience level, so come give it a try!

Deadlift 1 rep every 0:20 for 5:00@75-80%

4 RFQ:

  • 10 USB Reverse Rotating Lunges

  • 1 Rope Climb

  • 20 Sledgehammer Strikes

  • 1 Rope Climb

  • 10 Double KB Thrusters

  • 1 Tire Drag for speed

Tuesday 19 September 2017: GUEST DAY! All New Guests* Workout for FREE!

*Everything is adjustable to your fitness and experience level, so come give it a try!

AMRAP 10:00

  • 16 Box Jumps (24/20”)

  • 8 HSPU

Rest 8:00 then:

3(AMRAP 2:00/Rest 2:00)

  • 16 KB Swings

  • 8 Kipping Pull-ups

Monday 18 September 2017

Back Squat 20-15-10-5-3

Muscle/Pull-up Progression between sets

CrossFit Slipstream is a CrossFit gym in St Paul, Minnesota featuring a year-round endurance program