612-644-9781 info@crossfitslipstream.com

CrossFit Workouts 18-24 December 2017

Monday 18 December 2017

6(3+1) Clean & Jerk (3 cleans, 1 Jerk) for max load

Deadlift 8-8-5-3-1+ @40, 60, 75, 85, 90-95%

Tuesday 19 December 2017

Back Squat 5-5-5-5-5

For reps 0:30 work / 0:45 Rest:

  • KB Snatches (1 bell, non-dom)

  • KB Snatches (dominant hand)

  • KB Thrusters (2 bells)

  • Push-ups

  • Double Bell Swings

  • Pull-ups

Wednesday 20 December 2017

KB Strict Press 5/5 – 5/5 – 5/5 – 5/5 – 5/5 for daily max

4 Rounds, Each as Fast as Possible:

  • 20m Sled Drag

  • 10 KB Swings – Heavy

  • Rest 1:00+ b/t rounds

Thursday 21 December 2017

2(5/5 Turkish Get-Ups   rest 0:30   Max Hollow Hold   rest 1:00   Max Wall Squat just below parallel  rest 1:00)

Each For time:

Row 4*2:00 hard, 4:00 rest between rounds w/nasal breathing ASAP & for remainder of rest time

Friday 22 December 2017

[Make-up opportunity @12:00 & 4:30 for 12 Days of Xmas if you can’t make it Saturday]

3*5 Tempo Pull-ups – up as fast as possible, 0:05 lower.  C2B if possible.  Each set should take ~0:25 rest 2-3:00 b/t sets

Tabata:

(1) Row for Meters

(2) Renegade Rows @ light weight or body weight  Rest 4:00 b/t

Saturday 23 December 2017

“12 days of Xmas”

  • 1 Rope Climb OR 1 Snatch

  • 2 HSPU

  • 3 FS (from floor 50% FS 1 RM)

  • 4 Deadlifts (from floor, 50% FS 1 RM)

  • 5 Pull-ups

  • 6 Burpees

  • 70′ Bear Crawl

  • 8 Wall Balls (20#/15#)

  • 9 Push-ups

  • 10 KB Swings (max 26/18kg)

  • 11 Box Jumps @ usual height

  • 12 Power Cleans (50% FS 1 RM)

40 Minute Time Cap

Compare to 27Aug17, 19Dec16

Sunday 24 December 2017 – CLOSED

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