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CrossFit Workouts 2-8 October 2017

Monday 2 October 2017

Superset Ladder: 1/2/3/4/5 Reps of Strict Press & Front Squat

6*0:20 Max Reps/0:40 Rest: Thrusters @ 33% 1RM

Tuesday 3 October 2017

8/8, 7/7, 6/6, 5/5 1-Leg KB Deadlift

“DT” 5 RFT:

  • 12 Deadlifts

  • 9 Hang Power Cleans

  • 6 Push Jerks (Rx 70/47.5, or 50% lowest 1 RM)

Time Cap: 15:00

Compare to: 20May17, 3Dec16, 5Aug16

Wednesday 4 October 2017

Superset Ladder: 1/2/3/4/5 Reps of Weighted Pull-ups & Bench Press

For time:

  • 30 Push-ups

  • 1k Row

Thursday 28 September 2017

For Quality:

  • 1/2/3 Turkish Get-ups per side (1 L 1R, then 2 L 2 R, 3L, 3R)

  • 200 Single Skips

  • 40 KB OH Walking Lunges

  • Accumulate 60 seconds in Hanging L-Sit

  • 10 USB Clean & Press

  • 20 Front Loaded Good Mornings

  • 100 Russian Twists (KB)

  • Accumulate 60 seconds in handstand

Friday  29 September 2017

Hang Power Snatch 3-3-3-3    w/Toes-to-Bar Progression in between

w/2 KB:

  • 3(3 Cleans    3 Front Squats    3 Presses) Rest 1:00, then:

  • 2(5 Cleans   5 Presses   5 Squats)  Rest 1:00, then:

  • 3*10 Double KB Swings w/0:30 rest between, then,

  • not for time: 10/10 1-leg KB DL

Saturday 7 October 2017

“Toe Jam” by Metro CrossFit (Charlotte NC) partner WOD: AMRAP 20:00

  • Partner A – Run 400m or Row 440m

  • Partner B – AMRAP

    • 3 Toes To Bar

    • 6 Slam Balls

    • 9 Double Unders

Compare to 1Mar17

Sunday 8 October 2017

“Collin” 6 RFT:

  • 400m Weighted Carry (Rx 50#)

  • 12 Push Presses (Rx 52/40kg, or 50% 1RM)

  • 12 Box Jumps (24/21”)

  • 12 SDHP (Rx 42.5/30) SUB KB Swings 32/24kg

35:00 Time Cap

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