612-644-9781 info@crossfitslipstream.com

Group Workouts 4 – 10 June 2018

Monday 4 June 2018

Snatch or Clean & Jerk 3-3-2-2-2-1-1-1 for max

Back Squat 10-8-5-3-5-5-5

Tuesday 5 June 2018

3(AMRAP 2:00/Rest 2:00)

  • 16 Box Jumps

  • 8 Kipping Pull-ups

Rest 8:00 then AMRAP 10:00:

  • 16 Kettlebell Swings

  • 8 Handstand Push-ups

Wednesday 6 June 2018

Jefferson Deadlift 10/10-8/8-5/5-3/3-5/5

Strict Press 10-8-5-3-5-5-5

Accumulate 2:00 each in hanging L-sit & side plank (each side)

Thursday 7 June 2018

3-3-2-2-1-1-1 for max load of Complex:

  • Squat Clean

  • Hang Power Clean

  • Jerk

“Litvinov Sprints” 3 Rounds EACH for time:

  • 8 Front Squats @75% 1RM

  • 200m Sprint

Rest 1:1 between efforts

Friday 8 June 2018

For time:

  • 10 AbMat sit-ups

  • 20 DU/40 SS

  • 30 Kettlebell Swings

  • 40 Sit-ups

  • 50 DU/100 SS

  • 60 Kettlebell Swings

  • 50 DU/100 SS

  • 40 Sit-ups

  • 30 Kettlebell Swings

  • 20 DU/40 SS

  • 10 Sit-ups

Compare to 26 Dec 17

Saturday 9 June 2018

In teams of 2, for Reps:

2 Rounds (each runs 1x & does WB 1x)

  • Partner A 400m Run/Row

  • Partner B Max Wall Balls

Immediately into:

2 Rounds:

  • Partner A 400m Run/Row

  • Partner B Max Deadlifts

@60% 1RM or Heavy Kettlebell

Sunday 10 June 2018

AMRAP 35:00

Run 600m to start and between each round, after which, by round #:

  1. 8 OHS

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

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

Get There Faster in the Slipstream