Crossfit Streets

Archive for September, 2015

Thursday Oct 1/15

Glute Routine A) Deadlift 5 X 5 @ 70% (20 min) B) Strict HSPU Practice (10 min) Sets of 3 – 7 Negatives Kick up and hold Wall Walk C) For time: 800m Run rest 6 min 800m Run    

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Wednesday Sept 30/15

3 min Row Warm up easy pace 30 min EMOM 1st- 3 MU 2nd- 7 Power Cleans 3rd-  50 DU’s (no MU = 6 -12 Pullups first round, 6 – 12 Ring Dips second round)

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Tuesday Sept 29/15

Warm up Bear Crawl X 2 Turkish Get up 2 X 5 Shoulder routine X 1 A) Bench Press 5 X 5 (15 min) Increase weight from last week B) On Min 0 – 4 – 8 – 12 – 16 11 Burpees AFAP 200m sprint C) T Raises 3 x 15

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Monday Sept 28/15

Warm up Ladder – Hollow hold – Banded Glute Warm up Ladder – L-sit – Hip Thrust Ladder – MB Toss – Single leg RDL A) Back Squat 5 X 5 @ 70% of 1RM, or build from last week (20 min) B) 1 min AMRAP – Air Squats 1 min rest 1 min AMRAP […]

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Saturday Sept 26/15

A) 10 min EMOM 3 Front Squats B) 21 – 15 – 9 Unbroken Thruster Run 400m Ladies 8 Rounds for time: 5 DB Thruster 10 Burpee Box Jumps 15 Cal Row

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Friday Sept 25/15

Warm up Burgener Warm up A) Snatch Complex Snatch/Hang Snatch/Snatch Balance 20 min – build or stay, don’t fail reps, B) Every 3 min on the Min (min 0,3,6,9) 1 Rope Climb 3 Power Snatch Prowler Push (there and back) (you should have 2 min rest or more)

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Thursday Sept 24/15

Gulte Routine A) Deadlift 5 X 5 @ 70% (20 min) B) Strict HSPU Practice (15 min) Sets of 3 – 7 Negatives Kick up and hold Wall Walk C) 5 min AMRAP 5 Deadlift 10 Burpees Ladies (Ronda  Rousey) 15 min AMRAP – In partners (split the work) 10 Tire flips 15 Sledge hammer […]

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Wednesday Sept 23/15

3 – 5 min Row Warm up  easy pace 12 min EMOM (34 min) 1st-Row 100m 2nd- 12 Push Press 3rd- 20 KB Swings 4th- 30 DU’s rest 10 min X2

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Tuesday Sept 22/15

Warm up Bear Crawl X 2 Turkish Get up 2 X 5 Shoulder routine X 1 A) Bench Press 5 X 5 (15 min) Increase weight from last week B) Battle Ropes 30 sec on, 90 off X 6 C) T Raises 3 x 15 Ladies “Hilary Knight” Row 300m Hollow Rock X:30 X3 (5 […]

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Monday Sept 21/15

Warm up Ladder – Hollow hold – Banded Glute Warm up Ladder – L-sit – Hip Thrust Ladder – MB Toss – Single leg RDL A) Back Squat 5 X 5 @ 70% of 1RM (20 min) B) 3 rounds for time: 50 DU 7 Power Clean

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