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CrossFit Workouts 6 – 12 November 2017

Monday 6 November 2017

Front Squat 3-3-3-3-3-3  0:30 1-Leg Balance between sets

3 RFT:

  • 10 KB Snatches Left Arm

  • 8 Pull-ups

  • 8 Dips

  • 10 KB Snatches Right Arm

  • 8 Pull-ups

  • 8 Dips

Tuesday 7 November 2017

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

1:00 Each, For Reps:

  • KB Snatches (:30/:30)

  • Push-ups

  • Double KB Clean & Press

  • Ring Rows

  • Double KB Swings

  • Sit-ups

  • Double KB Push-Press

  • Back Extensions

  • Double KB Deadlifts

  • Single KB Swings

Wednesday 8 November 2017  – GUEST DAY!

“Susan” 5 RFT:

  • 220m Row

  • 10 Squats

  • 10 Push-ups

Thursday 9 November 2017 GUEST DAY! & WOD for WARRIORS

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.        The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

AMRAP 11:00:

  • 11 Power Cleans

  • 11 Burpees Over Bar

  • 19 Deadlifts

  • 18 Pull-ups

    • Rx 62.5/42.5 or use 50% lowest 1RM

  • No Barbell:

    • 11 Push-ups

    • 11 Burpees

    • 19 Sit-ups

    • 18 Air Squats

Friday 10 November 2017

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

20-15-10 Reps for time of:

  • Ball Slams

  • Dips

  • Wall Balls

  • Ring Rows

  • Knees-to-Elbows

Saturday 11 November 2017

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Team “Hansen” 5RFT, in teams of 2,  I go/You go:

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 12 November 2017

Filthy 50, 50 reps each of:

  • Box Jumps

  • Jumping Pull-ups

  • US KB Swings (24/16)

  • Walking Lunges

  • KTE

  • Push Press (20/15)

  • Back Extensions

  • WB (20/15)

  • Burpees

  • DU

45:00 time cap   Compare to: 21-May-2016, 4-Jan-2016, 26-Aug-2016

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