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Group Workouts 11 – 17 February 2019

Monday 11 Feb 2019

3 Rounds for Time of:

  • Row 250m OR 60 Double-Unders

  • 21 Wall Balls

  • 12 Chest-to-Bar Pull-ups

Tuesday 12 Feb 2019

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

For Time: 50 Kettlebell Snatches

Wednesday 13 Feb 2019

Open 15.2
0-3:00 2 Rounds of:

  • 10 Overhead Squats @42.5/30 or 33% 1RM

  • 10 Chest-to-Bar Pull-ups

3-6:00

  • 12 Overhead Squats

  • 12 Chest-to-Bar Pull-ups

Etc., adding 2 Repetitions until you can no longer complete the required work in the 3:00 Window

Thursday 14 Feb 2019

Strict Press 10-8-5-3-5-5-5

4 Rounds of 1:00 Each for Max Reps of:

  • Kettlebell Snatches (switch hands every 5 or 10 reps)

  • AbMat Sit-ups

  • Kettlebell or Barbell Deadlifts @40% 1RM

Friday 15 Feb 2019

“DT” 5 RFT:

  • 12 Deadlifts

  • 9 Hang Power Cleans

  • 6 Push Jerks (Rx 70/47.5, or 50% lowest 1 RM)

Time Cap: 12:00

Compare to: 17Nov18, 24Aug18, 10July18, 20May17, 3Dec16, 5Aug16

Saturday 16 Feb 2019

New You Graduation Workout!

With a Partner, AMRAP 10:00 of:

  • 20 WB (hit target, partner catches)

  • 15 Partner deadlifts @60/55kg

  • 10 Plank Hand Slaps

Sunday 17 Feb 2019

Rounds For Quality in 35:00:

  • 1 Rope Climb (sub: 2 Pull-ups or 1-hand ring pulls)

  • 2 HSPU as strict as possible

  • 3 Strictest Toes to Bar

  • 4/4 Kettlebell Windmills

  • 5/5 USB Reverse Rotating Lunges

  • 6 Tire Flips

  • 7/7 1-Leg KB Deadlifts

  • 8/8 1-Legged Squats

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