612-644-9781 info@crossfitslipstream.com

Group Workouts 3 – 9 September 2018

Monday 3 Sept 2018

3 Rounds for Time:

  • 1,200m Run

  • 20 Strictest Pull-ups

  • 30 Romanian Deadlifts @20kg/16kg

Tuesday 4 Sept 2018

4 Rounds for Time:

  • 400m Run

  • 15 Handstand Push-ups

  • 1 Rope Climb  (sub: 3 pull-ups + 3 squats)

1:00 Rest Between Rounds

Wednesday 5 Sept 2018

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

Back Squat 5-5-5-5-5

Thursday 6 Sept 2018

  • 100 Pull-ups

  • 80 Sit-ups

  • 60 Single-leg Squats

  • 40 Calorie Row

  • 20 Single Kettlebell/Dumbbell Push-Presses

Friday 7 Sept 2018

Staggered Stance Deadlift 5/5 – 5/5 – 5/5 – 5/5 – 5/5

17.5, 10 Rounds for Time of:

  • 9 Thrusters (42.5/30 or 33% 1RM)

  • 35 Double-Unders/70 Single Skips

18:00 Time Cap

Saturday 8 Sept 2018

Team “Hansen” In teams of 3 or 2, complete as I go/You go, AMRAP 23:00:

  • 30 KB Swings (32/24)

  • 30 Burpees

  • 30 Sit-ups

Sunday 9 Sept 2018

AMRAP 40:00:

  • 200m Kettlebell Farmer’s Carry

  • 20 Front Rack Squats with your Kettlebells

  • 200m Run

  • 200m Plate  or Sandbag Carry

  • 20 Overhead Squats w/Plate or Sandbag

  • 200m Run

  • 20 Push-ups

Compare: 29 April 2018

Get There Faster in the Slipstream