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Group Workouts 22 – 28 October 2018

Monday 22 Oct 2018

21-15-9 Reps for time of:

  • Single-Arm Dumbbell Snatches (max 50/35)

  • Bar Muscle-ups (sub 1 hardest Pull-ups + 1 Dip)

Tuesday 23 Oct 2018

For Max Reps/Load:

  • 2:00 Handstand Push-ups

  • Rest 2:00

  • 2:00 Double-Unders/Single-Skips

  • Rest 2:00

  • 2:00 to find 1RM Back Squat

Wednesday 24 Oct 2018

Good Mornings: 10@ bar, 8-8-8-8

“Uber-Jackie”   For Time:

  • 1,000m Row

  • 50 Thrusters@bar

  • 30 Chest-to-Bar Pull-ups (or hardest version possible)

Thursday 25 Oct 2018

AMRAP 10:00:

Round 1:

  • 3 Burpee Box Jump-Overs (normal height)

  • 3 Deadlifts@33% 1RM

Round 2: 6/6

Round 3: 9/9

etc.

10:00 Rounds For Quality:

  • 6/6 KB windmills

  • 8 Ring Push-ups

  • 16 (8/side) USB Reverse Rotating Lunges

  • 0:15 balance on 1 foot/side

Friday 26 Oct 2018

Power Cleans 3-3-3-3-3-3 for max

Saturday 27 Oct 2018

“Diane”  21-15-9

  • Deadlifts @lower of 100/85 or 50% 1RM

  • Handstand Push-ups

Adjust to finish in <5:00

Compare to 31July 18, 25April18, 19Jan18, 19Oct17

Sunday 28 Oct 2018

5 Rounds for Time:

  • 20 Wall Balls

  • 20 Kettlebell Swings

  • 20 Box Jumps (lower than usual)

  • 20 Push-Presses @33% 1RM

  • Run 200m

  • Rest 1:00

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