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CrossFit Workouts 4-10 December 2017

Monday 4 December 2017

5-5-5-5-5 Weighted Pull-ups (if you were not here Sunday) OR 5/5-5/5-5/5-5/5-5/5 KB Strict Press (if you were here Sunday)

“JT” 21-15-9 Reps for time:

  • Handstand Push-ups

  • Ring Dips

  • Push-ups

6:00 Time Cap

Compare to 20 Feb 2017

Tuesday 5 December 2017

Snatch 3-3-2-2-1 to ~85%

EMOM * 15:00:

  • 1 Clean

  • 1 Jerk

  • 1 Thruster

Wednesday 6 December 2017

“Angie”:

  • 100 Pull-ups

  • 100 Push-ups

  • 100 Sit-ups

  • 100 Squats

Compare to 13 April 2015

Thursday 7 December 2017

5-5-5-5-5 Weighted Pull-ups (not here Wednesday) OR 5/5-5/5-5/5-5/5-5/5 KB Strict Press (here Wednesday)

5 RFT:

  • 3 Hang Power Snatch (~70% snatch 1RM)

  • 1 Rope Climb (sub 2 pull-ups + 2 squats)

  • 10 AbMat Sit-ups

Friday 8 December 2017

AMRAP 8:00:

  • 1 Rope Climb

  • 4 Thrusters @70% 1RM

  • 5 C2B Pull-ups

Rest 8:00

AMRAP 8:00

  • 5 Push-ups

  • 4 Deadlifts @ 70% 1RM

  • 3 Toes-To-Bar

Saturday 9 December 2017

AMRAP 22:00 w/a partner (alternate repetitions):

  • 10 Squat Cleans @ 75% 1RM

  • 10 Deadlifts @ same

  • 10 Ring Rows

Sunday 10 December 2017

“Nutts” for time:

  • 10 Strict Press at estimated 10 rep max OR HSPU progression

  • 15 Deadlifts @60% 1RM

  • 25 Box Jumps

  • 50 Pull-ups

  • 100 Wall Balls

  • 200 Double-Unders (sub 440 single unders)

  • Run 400m with a 20kg/10kg plate

40:00 time limit

Compare to 14 Sept 14

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