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Group Workouts 13 – 19 May 2018

Monday 13 May 2019

Power Clean 3-3-3-2-2-2 for Fast double

Back Squat 8-5-3-5-5-5

Tuesday 14 May 2019 – Guest Day!  All local guests workout for free!

For Time:

  • 50 AbMat Sit-ups

  • 40 1-Side Weighted Walking Lunges

  • 30 Double Kettlebell Swings

  • 20 Double Kettlebell Deadlifts

  • 10 Double Kettlebell Rows

  • Run 800m

  • reverse ladder – 10 Rows, 20 DL, etc.

Wednesday 15 May 2019 – Guest Day!

Bottoms-up KB Press Test – Start w/8KG, press from shoulder to overhead L then R.  With the heaviest bell you can do WELL on both sides…

10:00 OH/Front Rack/Suitcase Carry L side then R.  Move down the list when you lose integrity.

Tabata: Dip Hold alternating Top & Bottom

Rest 3:00, then

Tabata: Chin over bar hold (alternate w/hold at bottom if needed)

Rest 3:00, then

Tabata: Bodyweight Squats

Thursday 16 May 2019

Pull-ups 5*5

0:30 Work/0:30 Rest *20

(1) Kettlebell Swings

(2) Burpees

(3) Bent Over Rows

(4) AbMat Sit-ups

Friday 17 May 2019

“DT” 5 Rounds For Time:

  • 12 Deadlifts

  • 9 Hang Power Cleans

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

Time Cap: 15:00

Compare to: 5Feb19, 3Oct17, 20May17, 3Dec16, 5Aug16

Saturday 18 May 2019

AMRAP 25:00:

  • Odd Rounds: 250m Run with Ball

  • Even Rounds: 20m Bear Crawl

  • All Rounds:

    • 10 Ball Slams

    • 15 Wall Balls

    • 20 Russian Twists with Ball

[Note: alternate workout available for those who want to do “Murph” Sunday.]

Sunday 19 May 2019

1/2 “Murph” (option to to full “Murph” if you like)

  • 800m Run

  • 50 Pull-ups

  • 100 Push-ups

  • 150 Squats

  • 800m Run

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