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CrossFit Workouts 11-17 Dec 2017

Monday 11 December 2017

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

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

*Between singles do 1x max pull-ups

Back Squat 10:00 to do 5-5-5-5-5

Tuesday 12 December 2017 – GUEST DAY – all Guests workout for Free!

“Christine” (compare to 16 Oct 2014)

3 RFT:

  • 500m Row

  • 12 DL @ BW or 50% 1RM, whichever is lower

  • 21 Box Jumps (24″/20″)

Wednesday 13 December 2017  – GUEST DAY – all Guests workout for Free!

“Loredo”

  • 6 rounds for time of:

  • 24 squats

  • 24 push-ups

  • 24 walking-lunge steps

  • 440m Row OR 200m shuttle run

20:00 time cap

Thursday 14 December 2017

21-18-15-12-9-6-3 reps for time of:

  • Power Cleans@lower of 40/30kg or 40% 1RM

  • AbMat Sit-ups

  • Back extensions

18:00 Time Cap

Friday 15 December 2017

Deadlift 2@90% 3@85%, 4@80%, 5@70%  As fast as possible

Death by 10m

Saturday 16 December 2017

With a Partner, 5 Rounds for Reps, 1:00 per station, 0:15 transition:

  • Sledgehammer Strikes

  • Ball Toss Sit-ups

  • Ball Toss Thrusters

  • Seated Ball Passes (:30 L/:30 R)

  • Tire Drag (1 length each)

  • Tire Flip (opposite sides or work together)

  • 1:00 Rest

Sunday 17 December 2017

AMRAP 10:00:  

  • 5 Kettlebell Clean & Jerk   

  • 7  Chest-to-Bar Pull-ups   

  • 9 Push-ups 

1:00 rest, then:

  • Death By Kettlebell Swing (start at 5 or more, 25:00 time cap)

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