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CrossFit Workouts 16-22 October 2017

Monday 16 October 2018

Weighted Pull-ups 5-5-5

Deadlift 5-5-5

Strict Press 5-5-5

AMRep 2:00  AbMat Sit-ups

Tuesday 17 October 2018

6*0:20 work / 0:30 Rest: Wall Balls

Tire Drag: 5*0:20 as far as possible @+20/5 kg

  • Rest as needed between, during which, do Front Rack mobility work

Front Rack Static Hold @90%+ FS 1RM:

  • 1:00 Hold

  • rest 1:00

  • 0:45 Hold

  • rest 1:00

  • 0:30 Hold

Wednesday 18 October 2017

Hang Snatch 3-3-2-2-1-1-1

AMRAP 10:00

  • 10 Box Jumps @ 24/21”

  • 10 Toes-to-Bar

Thursday 19 October 2017

Handstand & Double-Under Progression – 1 HS, 1:00 DU, 10 KB Swings

“Diane”  21-15-9 reps for time of:

  • Deadlifts @100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Friday 20 October 2017

Rack Jerk 3-3-2-2-1-1-1 for max

5 RFT:

  • 200m Run

  • 25 Wall Balls

  • 15 Knees-to-Elbows

Saturday 21 October 2017

“Snatchbox 20”  With a partner, in 10:00: do 3 Rounds of:

  • 40 KB Snatches (10/10, hold bell above head while partner works)

  • 10 Synchonized Burpee-Over-Bell (chest & thighs down @ same time)

  • Then: 20 Pull-ups (divide as you & partner agree)

Sunday 22 October 2017

“Murph”   For Time:

  • 1 Mile Run

  • 100 Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1 Mile Run

50:00 Time cap

Compare to 29 May 17

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