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Group Workouts 4 – 10 March 2019

Monday 4 March 2019

3 Rounds for time:

  • 40 Wall Balls

  • 30 Kettlebell Swings (28/20)

  • 20 Pull-ups

  • 10 Push-ups

  • 0:30 Front Rack Hold from the Floor @75% Clean 1RM

Tuesday 5 March 2019

“Tailpipe”    10 RFT (each rows 5x & holds 5x):

  • Partner 1 Rows 250m

  • Partner 2 Double KB Static Hold (24/16 kg)

Wednesday 6 March 2019

Snatch or Clean & Jerk 3-3-2-2-2-1-1-1 for max
Front Squat 5-5-5-5-5

Thursday 7 March 2019

For Time: Row 1,000m

Then 4 Rounds:

  • 10 Chest-to-Bar Pull-ups

  • 9 Handstand Push-Ups

  • 8 1-leg Squats (4/4)

Then: 50 Double-Unders or 100 Single Skips

Friday 8 March 2019

Deadlift 10-8-5-3-5-5-5

EMOM *10

  • 10 Kettlebell Swings

  • 10 Push-ups

Saturday 9 March 2019 – 19.3

19.3

Sunday 10 March 2019

Run 800m/Row880m

7 Rounds:

  • 8 Pull-ups

  • 10 Squats

  • 12 Push-ups

  • 14 KB Deadlifts

  • 80m Farmer’s Carry

Run 800m/Row880m

30:00 Time Cap

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