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CrossFit Workouts 13-19 Nov 2017

Monday 13 November 2017

Bench Press 5@bar, 50%, 3@65%, 2@75 & 80-85%, 3*5@80-85%.  Power Clean w/u reps b/t work sets

AMRAP 8:00

  • 5 Power Cleans @75% 1RM

  • 7 Dips

  • 7 Ring Rows Dips & RR as strict as possible

Tuesday 14 November 2017

3(Max reps 1 Kipping Pull-up + 3 second hold, rest 1:00, Plank L hand 1:00, rest 1:00, Plank R hand 1:00, rest 1:00); during rest periods ez jog of shuttle run, ankle circles, etc.

For Reps:

  • 2:00 60m Shuttle Run   Max KB Push-Presses

  • 2:00 Rest

  • 2:00 Row 300m   Max Barbell Push-Presses

  • 2:00 Rest

  • 2:00 60m Shuttle Run   Max Push-ups

Wednesday 15 November 2017

“San Francisco Crippler”  For Time:

  • 30 Back Squats at 60% 1RM

  • 1,000m Row

Compare to 15 Sept 17, 12 Aug 16, 25 Nov 2015

Thursday 16 November 2017

Complex: Snatch Grip Deadlift + Snatch+ OHS: 3-3-3-2-2-1-1-1 for daily max

Friday 17 November 2017

Strict Press 5-5-5-5 between sets, balance on 1 foot 1:00 (30/30)

AMRAP 15:00

  • Row 500m

  • 15 TTB

  • 10 Push-ups

Saturday 18 November 2017

Partner Workout: I go, you go:

  • 100 MB Sit Ups

  • 100 Step Ups

  • 30 MB Twists 1 way (sitting back to back, with feet off the ground, if you can)

  • 30 MB Twists the other way

  • 20 MB Over and Under (clockwise) (standing back to back)

  • 20 MB Over and Under (counter-clockwise)

  • 800m Run with MB (take turns carrying it) Sub: 1k row (500/500)

Sunday 19 November 2017 (NEW workout as of 18 Nov!)

7:00 Handstand Progression

For Time*:

  • 50 Wall Balls

  • 40 Kettlebell Swings

  • 30 Pull-ups

  • 20 Thrusters

  • 10 Jerks

  • 20 Thrusters

  • 30 Pull-ups

  • 40 Kettlebell Swings

  • 50 Wall Balls

*20 Double-unders before moving to the next element (do NOT have to finish w/DU)

 

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