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CrossFit Workouts 27 Nov – 3 Dec 2017

Monday 27 November 2017

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

3 pull-ups + 3 KB swings between sets

Alternating Tabata:

  • Pull-ups

  • Russian Kettlebell Swings

Compare to 4 Oct 16

Rest 4:00, then  4 rounds of 0:20 work/0:10 rest:

  • Ring dip hold top

  • Ring dip hold bottom (2 rounds in each position)

Tuesday 28 November 2017

Bear Complex: 5 rnds for max wt; 7 cycles of 1 rep each of:

  • Power Clean

  • Front Squat

  • Push Press

  • Back Squat

  • Push Press

Compare to 28 Nov 16, 3 Oct 16, 4Aug2015

Wednesday 29 November 2017

“Elizabeth”  For time: 21-15-9 reps of

  • Squat Clean  (Rx 62.5/42.5, Px 50% 1RM)

  • Ring Dips

Compare to 1 Dec 16, 6 Oct 16

Thursday 30 November 2017

AMRAP 1:00 each, 1:30 rest between rounds:

  • KB Clean & Jerks

  • KB Thrusters

  • 1-hand KB swings

  • 10 Russian swings + 5 Push-ups

Rest 5:00, then:

3 RFQ:

  • 10 USB Clean & Press

  • 10 USB Reverse Rotating Lunges

  • 10 Sandbag side Squats

  • 10 Knees-to-Elbows

Friday 1 December 2017

AMRAP 12:00

  • 200m Run /220 Row

  • 8 Box Jumps  (usual height)

  • 8 Push-ups

    Rest 5:00, then:

AMRAP 10:00

  • 20m Run

  • 20m Walking lunges

Saturday 2 December 2017

Bottoms-up KB Press Test – Start w/8KG, press from shoulder to overhead L then R.  With the heaviest bell you can do WELL on both sides:

  • 10:00 OH/Front Rack/Suitcase Carry L side 5:00, then R.

  • Move down the list when you lose integrity.

w/a partner, 3 Rounds for reps:

  • 2:00 to do:

    • 20 Partner Ball Toss Sit-ups (10 each)

    • 30 Back Extensions (15 each)

    • Max goblet squats in time remaining (each does as many as possible)

  • Rest 2:00 between rounds

Sunday 3 December 2017

“Roy”   5RFT:

  • 15 DL (102.5/70 or 55% 1RM)

  • 20 Box Jumps (24/20)

  • 25 Kipping pull-ups

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