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Group Workouts 28 January – 3 February 2019

Monday 28 January 2019

Hang Power Clean 1-1-1-1-1

Push Jerk 1-1-1-1-1 (from rack)

Tabata: Row for Distance

Tuesday 29 January 2019

10:00 EMOM

  • 3 Squat Cleans @80-85%

  • 3 C2B Pull-ups (or hard variation)

2 rounds of: 0:30 work/0:30 rest of:

  • kettlebell snatch left

  • kettlebell snatch right

  • kettlebell clean + jerk left

  • kettlebell clean + jerk right

  • double bell swings

Wednesday 30 January 2019

Pull-up Progression: 5-5-5-5-5 Weighted, Negatives, or other difficult-for-5 version

For Time:

  • 50 Box Jumps Higher than usual

  • 50 Kettlebell Swings  32/24 or heavier than usual

  • 50 Knees-to-Elbows

  • 50 Wall Balls heavier or higher than usual

  • 50 Burpees

Thursday 31 January 2019

27-21-15-9 Reps for time of:

  • Squat Cleans @33% 1 RM

  • Ring Dips

10:00 Time Cap

Friday 1 February 2019

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

For Time:

  • 50 Jumping Alternating Lunges

  • 50 Pull-ups

  • 50 Push-presses @33% 1RM

  • 50 Back Extensions

  • 50 Toes to Bar

Saturday 2 February 2019

AMRAP 25:00

For total rounds & reps:

Partner 1: 100m Farmer’s Carry while Partner 2:

  • AMRAP:

    • 5 Ball Slams

    • 5 Wall Balls

    • 5 Push-ups

    • 5 Ring Rows

Partner 1 picks up where 2 left off.

Sunday 3 February 2019

AMRAP 35:00

  • 80m Front Rack Carry to start and after each even # round, after Odd # rounds 50 Double-Unders or 100 Single Skips

  • By round #:

    • (1) 8 Overhead Squats

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

All at 60% lowest 1RM, may use 2 bars or sub w/permission

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