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CrossFit Workouts 8-14 January 2018

Monday 8 January 2018

  • 3*5 Strict Presses @ 80-85% 1RM

  • rest 3:00

  • 3*5 Push Presses @ ~100% strict press max

4 Rounds For Quality:

  • 160m Farmer’s Carry (6 lengths)

  • Max Dips in 1:00

  • 10 Band Pull-Aparts w/0:03 hold

Tuesday 9 January 2018 – Long Socks!

EMOM*5: 3 DL@80-85% 1RM

AMRAP 10:00

  • 3 Power Cleans @65-75% 1RM

  • 2 Front Squats@ same

  • 1 Rope Climb (sub 3 Pull-ups or Overhead Ring Rows)

Wednesday 10 January 2018

Snatch 3-3-2-2-1-1-1 for daily max,  1:00 DU practice b/t sets

4 Rounds Each for Distance

  • 1:00 Hard

  • 4:00 Recovery (row, walk, jog, etc. breathing through nose)

Thursday 11 January 2018

EMOM *10:

  • Odd minutes: 10 Pistols (5/5)

  • Even Minutes: LAX Bowling for Accuracy

6 Rounds:

  • 0:20 Ring Rows

  • 0:10 Rest

  • 0:20 Jumping Jacks

  • 0:10 Rest

2:00 Rest, then 6 Rounds:

  • 0:20 Renegade Rows

  • 0:10 Rest

  • 0:20 Shuttle Sprint

  • 0:10 Rest

Friday 12 January 2018

Back Squat

  • 2*10@70%

  • 2*5@80-85%

  • 2*3@90-95%

Rest 2:00 between sets

5 RFT/Reps:

  • 6 Thrusters @60% 1RM

  • 6 Deadlifts @ thruster weight

  • 1:00 Max Push-ups

  • 40m Farmer’s Carry

  • 15:00 Time Cap

Saturday 13 January 2018

AMRAP 20:00 1-2-3-4 reps in 10, 20, 30…seconds-etc. Teams of 4, 1 at each station:

  • Kettlebell Deadlift

  • Box step ups/jumps

  • Ball slam

  • Sit-up

  • Ring Row or Pull-up

  • Tire Flips

Sunday 14 January 2018

AMRAP 35:00:

  • 200m Shuttle Run OR 300m Row, Then, by round #:

    • (1) 8 Overhead Squats

    • (2) 8 Snatches

    • (3) 8 Clean & Jerks

    • (4) 8 Thrusters

    • (5) 8 Front Squats

    • (6) 8 Deadlifts

    • (7) 8 Strictest Pull-ups

    • (8) 8 Push-ups

    • (9+) Reverse the previous list (repeat push-ups, then strict pull-ups, etc.)

All at 60% lowest 1RM, may use 2 bars or sub

Compare to 24Sept2017

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