612-644-9781 info@crossfitslipstream.com

CrossFit Workouts 23-29 Oct 2017

Monday 23 October 2017

3 RFQ:

  • 10 KB Snatches Left hand

  • 10 OHS Left hand

  • 10 Pull-ups As Strictly As Possible

  • 10 KB Snatches Right hand

  • 10 OHS Right hand

  • 10 Pull-ups As Strictly As Possible

Bench Press 5@bar, 50%,3@65%, 2@75, 80-85%, 3*5@80-85%

Tuesday 24 October 2017

6(0:20 work  +  0:25 Rest): Wall Balls

Strict Press 3@bar, 3-3-2-2-2

Accumulate 50 hollow rocks

Wednesday 25 October 2017 – Long Socks Recommended!

AMRAP 20:00

  • 2 Rope Climbs

  • 20 One-Leg Squats, alternating

  • 40 Double-Unders

Thursday 26 October 2017

Cleans 3-2-2-1-1-1 for daily max

Back Squat 5-5-5-5

600m or 5:00 Weighted Carry

Friday  27 October 2017

Tabata: Alternate between:

  • Deadlift @ 50% 1RM

  • Push-ups (4 rounds each)

AMRAP 10:00:

  • 40m OH Walking Lunges (20/10)

  • 15 Knees-to-Elbows

Saturday 28 October 2017

“Monster Mash 1 & 2” from Saberspook:

  • 30cal row / 400m Run

  • 40 thrusters as a team (42.5/30 or 50% 1RM), while resting partner holds in front rack

5:00 Time Cap

1 minute transition

  • 30cal row / 400m Run

  • 40 alternating weighted squats (20/16kg)

  • 40 Toes-to-Bar

5:00 Time Cap

19:00/time remaining, for Quality:

  • 1 Handstand

  • 1:00 DU practice

Sunday 29 October 2017

For time:

  • 1,000m Run

  • 50 AbMat Sit-ups

  • 800m Run

  • 25 Pull-ups

  • 600m Run

  • 25 Pull-ups

  • 400m Run

  • 25 Push-ups

  • 200m Run

  • 25 Push-ups

  • 200m Run

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