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Group Workouts 10 – 16 September 2018

Monday 10 Sept 2018

Strict Press 7-7-7-7-7-7-7

Every Minute On the Minute *10:

  • 10 Kettlebell Swings + 5 Push-ups

Tuesday 11 Sept 2018

  • Row or Run 2001m (1 time around the block), then 11 reps of:

  • Box Jumps (30”/24”)

  • Thrusters (Rx 57.5/37.5 [125#/85#])

  • Burpee-Chest to Bar Pull-ups

  • Power Cleans (Rx 80/55  [175#/120])

  • Handstand Push-Ups

  • Kettlebell Swings (Rx 32/24)

  • Toes to Bar

  • Deadlifts (Rx 80/55  [175#/120#])

  • Push Jerk (Rx 50/35 [110#/75#])

  • Run or Row 2001m (whichever you have not done yet)

40:00 Time Cap

Wednesday 12 Sept 2018

Handstand Progression

Deadlift 7-7-7-7-7-7-7

Thursday 13 Sept 2018

5 Rounds for Time:

  • 400m Run

  • 30 Kettlebell Snatches (≤16kg, 15/15)

Friday 14 Sept 2018

Rounds for Quality in 20:00:

  • 200m Weighted Carry

  • 3 Rope Climbs

40-30-20-10 Reps for Time of:

  • Box Jumps (higher than usual)

  • AbMat Sit-ups

Saturday 15 Sept 2018

Alternating with a partner, 20 Rounds (10 per partner) time:

  • 10 Kettlebell Push Presses (1 bell, 5/side)

  • 100’ Burpee Runs

Sunday 16 Sept 2018

“Mary” AMRAP 20:00:

  •  5 Handstand Push-Ups

  • 10 1-Leg Squats (aka “pistols”) (5/leg)

  • 15 Kipping Pull-ups

Compare to 20 July 18, 30 April 18, 27 Dec 16, 2 Apr 16

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