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:
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500m Row
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12 DL @ BW or 50% 1RM, whichever is lower
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21 Box Jumps (24″/20″)
Wednesday 13 December 2017 – GUEST DAY – all Guests workout for Free!
“Loredo”
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6 rounds for time of:
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24 squats
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24 push-ups
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24 walking-lunge steps
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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:
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Power Cleans@lower of 40/30kg or 40% 1RM
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AbMat Sit-ups
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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:
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Sledgehammer Strikes
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Ball Toss Sit-ups
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Ball Toss Thrusters
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Seated Ball Passes (:30 L/:30 R)
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Tire Drag (1 length each)
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Tire Flip (opposite sides or work together)
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1:00 Rest
Sunday 17 December 2017
AMRAP 10:00:
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5 Kettlebell Clean & Jerk
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7 Chest-to-Bar Pull-ups
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9 Push-ups
1:00 rest, then:
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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