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CrossFit Workouts 9-15 October 2017

Monday 9 Oct 2018

Barbell Good Mornings 8-8-8-8-8

6*0:20 work 0:35 Rest Thrusters @ 33% 1RM

2:00 AMRep AbMat Sit-ups

Tuesday 10 Oct 2018

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

Back Squat 3*5@80-85% 1RM

Wednesday 11 Oct 2018

Snatch 2 Reps EMOM *8 @ 70-75% 1RM

5 RFT:

  • 30 Wall Balls

  • 5 Squat Snatches @ 50% 1RM

  • Rest 2:00

Thursday 12 October 2017

3 Rounds for time:

  • 1,000m Run/1,100m Row

  • 42 Kettlebell Swings (28/20)

  • 24 Pull-ups

Friday  13 October 2017

Weighted Pull-up 3-3-3-3-3

13 Rounds for Time:

  • 13 Thrusters @ 33% (sub Wall Balls)

  • 13 Bar-Over-Burpees (sub: over ball)

Saturday 14 Oct 2017

AMRAP 20:00

  • 16 Partner DL

  • 16 Partner Side Throws

  • 16 Partner Ball Slams

  • 16 Partner Ball Sit-ups

KB Conga line 3:00 of :10 on /:10 off

Sunday 15 Oct 2018

“Hidalgo”

  • Run 2 Miles

  • Rest 2 minutes

  • 20 Squat Cleans @102.5/85 or 50% 1RM

  • 20 Box Jumps (24”/21”)

  • 20 Walking lunge steps with 20/10kg plate held overhead

  • 20 Box Jumps (24”/21”)

  • 20 Squat Cleans @102.5/85 or 50% 1RM

  • Rest 2:00

  • Run 2 Miles

45:00 time cap

Compare to 15 July 2017

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