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Group Workouts 4 – 10 November 2019

Monday 4 November 2019

AMRAP 5:00

  • 1 Ground-to-Overhead (Snatch or C&J) @70% 1RM

  • 7 Wall Balls

  • 20m Bear Crawl

Rest 5:00

AMRAP 4:00

  • 3 Thrusters @ 70% 1RM

  • 5 Ball Slams

  • 7 Pull-ups

Rest 4:00

AMRAP 3:00

  • 7 Push-Presses @60% 1RM

  • 5 Ball Figure-8’s

  • 3 Back Extensions

Rest 3:00

AMRAP 2:00

  • 3 Push-ups

  • 5 Squats

  • 7 Deadlifts @ 60% 1RM

Rest 2:00

AMRAP 1:00

  • AMRep Burpees

Strength Class at 6:30PM

  • Back Squat 10-8-5-3 3*5

  • Strict Press 10-8-5-3 3*5

  • Deadlift 8-5-3-5

Tuesday 5 November 2019

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

2 Rounds of 10 Reps every 0:40:

  • Kettlebell Snatches Non-Dominant

  • Kettlebell Snatches Dominant

  • Double Kettlebell Shoulder-to-Overhead

  • Kettlebell 2-hand Swings

  • Goblet Squats

Wednesday 6 November 2019 (Yoga at 6:30PM)

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

With ~60% of 2RM, EMOM *10 6 Snatches or Squat Cleans – focus on balance, technique, and “cycling” the bar smoothly

Thursday 7 November 2019

Row: 40 Pulls for max distance in ≤2:00; Rest 2:00, then, for time:

  • 40  Overhead Squats @higher of 50% 1RM or Bar

  • 40 Walking Lunges (20 Left / 20 Right)

  • 40 Kettlebell Snatches (20 Left / 20 Right)

  • 80 Single Skips/40 DU

  • 40 Back Extensions

  • 40 Jumping Pull-ups

  • 40 Hang Power Cleans@ same

  • 0:40 Handstand Hold

  • 40 Burpee-Box-Jump-Overs

Score is time minus distance rowed in seconds (example: 400m =400 seconds = 6:40)

Compare 11Aug19; 9June19

Friday 8 November 2019

Staggered Stance Deadlift 5/5, 5/5, 5/5, 5/5, 5/5

“Newport Crippler”  For Time:

  • 30 Back Squats at Lower of Bodyweight or 60% 1RM

  • 1 Mile Run

Saturday 9 November 2019

20.5 Final 2020 Open workout

Sunday 10 November 2019 – Dress Appropriately!

“Badger” Solo OR in teams of 2 (as I go/You go)

3 Rounds For Time:

  • 50 Squat Cleans @ lower of 42.5/30 kg or 40% 1RM

  • 50 Pull-ups

  • 800m Run

  • 40:00 time cap

Compare 31Mar19, 12May18

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