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CrossFit Workouts 30 October – 5 November 2017

Monday 30 October 2017

10:00 to find 1RM Deadlift

At 50% Deadlift 1RM:

  • 15 Cleans for time

  • 12 Cleans for time

  • 9 Cleans for time

Rest as needed between (max 4:00)

Not for time: accumulate 1:00 in L-Sit and 50 Hollow Rocks

Tuesday 31 October 2017 – Long Socks!

Lower from Handstand or Headstand to feet as slowly as possible *10

Lower from pull-up as slowly as possible * 10

3 RFQ:

  • Max unbroken L-Sit

  • 10 USB Reverse Rotating Lunges

  • 20 KB Snatches (10 L/10 R)

  • 1 Rope Climb

Wednesday 1 November 2017

Snatch 3-3-2-2-1-1-1 for daily max

OHS 3’s to max, then:

 

Front Squat 3’s to max, then:

 

Back Squat 3’s to max

Thursday 2 November 2017

For Time:

  • Run 1,000m or Row 1,100m

  • 5 Rounds:

    • 20 Back Extensions

    • 12 Toes-To-Bar

  • Row 1,100m  or Run 1,000m

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

Friday  3 November 2017

4 RFT:

  • 800m Run

  • 40 Wall Balls

  • Front Rack Holds @90%+ 1RM:

    • Round 1: 1:00

    • Round 2: 0:45

    • Round 3: 0:30

    • Round 4: 0:15

Saturday 4 November 2017

Partner “Diane”:  21-15-9 reps for time of:

  • Partner Deadlift with unevenly loaded bar,

  • Handstand Push-ups   [sub: DB/KB Push-press (individually)]

Partner plank holds: using DL bar, 1 partner on each side, hold for 1:00, 0:45, & 0:30 w/1:1 rest

Sunday 5 November 2017

“Harper” AMRAP 23:00

  • 9 C2B Pull-ups

  • 15 Power Cleans @ 62.5/50 or 40% 1RM

  • 21 Squats

  • 400m Run w/20/10kg plate

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