612-644-9781 info@crossfitslipstream.com

Group Workouts 4 – 10 February 2019

Monday 4 Feb 2019

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

3 Rounds for Time:

  • 60 Squats

  • 30 Knees-to-Elbows

  • 30 Ring Push-ups

Tuesday 5 Feb 2019

Weighted Chest-to-Bar Pull-ups 1-1-1-1-1
Weighted Dip 1-1-1-1-1

Row 2,000m For Time

Wednesday 6 Feb 2019

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

Compare 5 June 18

Thursday 7 Feb 2019

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

Compare 7 Sept 18

Friday 8 Feb 2019

5 Rounds, Each for Time:

  • 20 Wall Balls

  • 20 Kettlebell Swings

  • 20 Box Jumps (lower than usual)

  • 20 Push-Presses @33% 1RM

  • Row 200m

  • Rest 2:00

Saturday 9 Feb 2019

CF OPEN WOD 16.4, AMRAP 13:00 of:

  • 55 Deadlifts @33% (Rx 61/43.5)

  • 55 Wall Balls 20/10 to 10’/9’

  • 55 cal Row

  • 55 Hand-Release Push-ups (Rx HSPU)

Sunday 10 Feb 2019

“Dunn” AMRAP 19:00

  • 3 Muscle-ups (sub: 3 hardest Pull-ups + 3 Dips OR Rope Climbs)

  • 60m Shuttle Sprint (to 5, 10, & 15 meters)

  • 6 Burpee Box Jump-Overs [normal height]

Compare 27 Sept 18

Get There Faster in the Slipstream