612-644-9781 info@crossfitslipstream.com

Group Workouts 26 February – 4 March 2018

Monday 26 February 2018

Snatch or Clean & Jerk 3-3-2-2-2 for technique

0:30 Work / 0:30 Rest * 2 Rounds:

  • 2-hand Plank

  • Russian Swings

  • Glute Bridge Isometric hold

  • Russian Swings

  • Goblet Squat Isometric hold

  • Russian Swings

  • Toes-To-Bar

  • Russian Swings

  • Sit-ups

  • Russian Swings

Tuesday 27 February 2018

Bottoms-up KB Press Test – press from shoulder to overhead L then R.  With the heaviest bell you can do WELL on both sides…10:00 OH/Front Rack/Suitcase Carry L side then R.  Move down the list when you lose integrity.

Choice: Overhead or Front Squat 10-8-5-3-5-5-5

Wednesday 28 February 2018

“Marston”   AMRAP 20:00:

  • 1 Deadlift @85% 1RM

  • 10 Toes-to-Bar

  • 15 Bar-Facing Burpees

Thursday 1 March 2018

15:00 to find heavy set of 10 Shoulder-to-overhead 2-3 warm-up sets, max 3 attempts

7 Rounds for Time:

  • 20m Mini-Obstacle Course

  • 1 Power Clean @85%

  • 6 Pull-ups

Friday 2 March 2018

Rounds for Quality in 40:00:

  • 2:00 Jump Rope any style

  • 10/10 Banded Side Steps

  • 10 USB Clean & Press

  • 5 Tire Flips

  • 20 Sledgehammer Strikes

  • Max Pull-ups

  • 40m Weighted Carry (suggested: barbell @BW)

Saturday 3 March 2018

18.2

Sunday 4 March 2018

AMRAP 35:00

  • 30 Russian Kettlebell Swings

  • 25 Wall Balls

  • 20  2-Kettlebell “Suitcase” Deadlifts

  • 15 Knees-To-Elbows

  • 10 Ring Rows (hard)

  • 5 Handstand Push-ups

  • Bonus: 1 Rope Climb

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