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Group Workouts Week of 5-11 March 2018

Monday 5 March 2018

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

     *1 Handstand hold b/t sets

AMRAP 12:00:

  • 5 Front Squats @50% from floor

  • 10 Push-ups

  • 15 Ball Slams

Tuesday 6 March 2018

15:00 To Find Deadlift 3RM 2-3 w/u sets, max 3 attempts

For Time:

  • 5 Power Cleans @80%1RM

  • 30 Single Skips

  • 4 Power Cleans

  • 60 Single Skips

  • 3 Power Cleans

  • 90 Single Skips

  • 2 Power Cleans

  • 120 Single Skips

  • 1 Power Clean

  • 150 Single Skips

Wednesday 7 March 2018

Press variation of choice: 10-8-5-3 3*5@~80-85% 1RM

3 Rounds EACH for Time of:

  • 40m Tire Drag Backwards (face tire)

  • 20 Deadlifts @ lower of 50% 1RM or bodyweight

  • 30 Wall Balls

  • 100 Flutter Kicks

  • Rest 2:00+ between rounds

Thursday 8 March 2018

5 Rounds for Quality:

  • 3* LAX Pong Dominant

  • 0:30 Plank Dominant

  • 3* LAX Pong Non-Dominant

  • 0:30 Plank Non-Dominant

4 Rounds for Distance Row:

  • 2:00 Hard

  • 2:00 Recovery w/1:00 1-leg balance (30/30) OR >0:20 on Slackline

  • 1:00 Hard

  • 2:00 Recovery w/nasal breathing

Friday 9 March 2018

Rounds for Quality in 40:00

  • USB Complex: 10 Clean & Press + 10 Reverse Rotating Lunges (5/5) + 10 Side Squats (5/5)

  • Rest as needed

  • 2 Rope Climbs or 6 Pull-ups as Strict as Possible

  • Rest as needed

  • Kettlebell Complex (single bell, 5/5 all): 10 KB Clean & Press + 10 Reverse Lunges + 10 Side Squats

  • Rest as needed

Saturday 10 March 2018

CrossFit Open workout 18.3

Sunday 11 March 2018

SPFD Fitness Test – inspired circuit.  Come & find out!

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