612-644-9781 info@crossfitslipstream.com

Group Workouts 9 – 15 March 2020

Monday 9 March 2020

Deadlift: 2 Rounds at 75% 1RM:
5 reps in 0:50
3 reps in 0:37
2 reps in 0:32
2 reps in 0:32
2 reps in 0:32
1 rep in 0:05
Rest 2:00 between rounds

Strength Mondays

Back Squat 10-8-5-3-3-5-5-5
Bench Press 10-8-5-3-3-5-5-5
Power Clean 3-3-3-3-3

Cardio & Core 1830 (through 3/30)

Tuesday 10 March 2020 – Guest Day! All local guests workout for free!

AMRAP 30:00:
80m Weighted Carry of Choice (e.g. 20/15kg of plates)
10 Dumbbell or Kettlebell Push Presses @50% 1RM
10 Box Jumps
10 Pull-ups

Wednesday 11 March 2020 – Guest Day! All local guests workout for free!

3 Rounds for Time:
6 1-side Kettlebell Stationary Lunges Non-Dominant
8 Pull-ups
6 1-side Kettlebell Stationary Lunges Dominant
8 Push-ups

Thursday 12 March 2020

“Roy” 5 Rounds For Time:
15 Deadlifts (102.5/70 or 55% 1RM)
20 Box Jumps (24/20)
25 pull-ups
30:00 Time Cap

Friday 13 March 2020

13 Rounds for Time:
13 Thrusters @ 33% (sub Wall Balls)
13 Bar-Over-Burpees
Time Cap: 20:00
Compare to Friday 13 December 19, 13 July 18, 13 April 18

Saturday 14 March 2020

Double Kettlebell Complex – 3(3 Swings, 3 Cleans + 3 Jerks) for Max load

“Litvinov Sprints” 3 Rounds EACH for time:
8 Front Squats @75% 1RM
200m Run
Rest 1:1 between efforts

Sunday 15 March 2020 – Layers!?

Nasal Breathing Only:
Run 1 Mile
1 Rope Climb or Floor Pull
5 Tire Flips
10 Box Jumps
15 Walking Lunges
20 Sledgehammer Strikes
Run 1,000m
1 Rope Climb or Floor Pull
5 Tire Flips
10 Box Jumps
15 Walking Lunges
20 Sledgehammer Strikes
Run 600m
1 Rope Climb or Floor Pull
5 Tire Flips
10 Box Jumps
15 Walking Lunges
20 Sledgehammer Strikes
35:00 Time Cap
*compare 15Dec19

Get There Faster in the Slipstream