Crossfit Streets

Archive for August, 2016

Thursday Sept 1/16

WU Squat Review Glute routine x 5 min 5 min AMRAP 10 Air Squats Side Plank 30/30 SA Farmers Carry WOD Back Squat 20 – 20 – 20 – 20 – 20

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Wednesday Aug 31/16

WU Track Warm up Clean and Jerk Review WOD 3 rounds for time: 2 Clean and Jerk 4 Weighted Pull-ups Run 600m

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Tuesday Aug 30/16

WU Glute/Shoulder routine x 3 min each 5 min AMRAP 15 hollow rocks 5 Push ups 30 Sec squat hold T2B/Ring Dip Review WOD 12 min AMRAP 11 T2B 11 Ring Dips 22 Walking Lunges

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Monday Aug 29/16

WU 2 Min Row 2 min Plank 2 min Inch worms/ lizard/ lunge reach to ceiling x2 WOD 18 min EMOM 1) Row 100-150m 2) 20 KB Swings 3) 12 – 16 Box Jumps

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Sat Aug 27/16

WU Track Warm up Movement review Strategy talk Weighted vest? Coach Paul wants to Use it. Murph 1 Mile Run 100 Pull ups 200 Push ups 300 Air Squats 1 Mile Run Run must be done at once, Pull/Push/and Squats can be broken any way.

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Friday Aug 26/16

WU 6 min AMRAP 5 inch worms 10 Wall Slides 10 Pullaparts WOD 2 min AMRAP Row 250m 15 Wall Balls 20 KB swings rest 2 min x5 Mobilize/Hydrate for tomorrow

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Thursday Aug 25/16

WU Track WU Clean and Jerk Review Build to Clean weight WOD 3 Clean and Jerk 1 Prowler Sprint rest 3 min X 5

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Wednesday Aug 24/16

WU Burgener WU x 2 Build to working weight Rope climb review Test run 100 – 200m (under 60 sec) WOD 15 min EMOM 1) 1 – 2 rope climb (:30-:40 sec) 2) 5 Snatches (sub :30 sec) 3) Run 100 – 200m (sub :45 sec)

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Tuesday Aug 23/16

WU Row 4 min easy pace 4 min AMRAP -shoulder routine 4 min AMRAP -SL RDL x 8/8 -Side plank x 30 sec In Teams of 3 Row 30 cals each Row 20 cals each Row 10 cals each Row 20 cals each Row 30 cals each

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Monday Aug 22/16

WU 3 rounds 20 Hollow Rocks 10 Air squats 5 inch worm/lizards WOD 25 – 20 -15 – 10 – 5 Front Squats (clean to front squat position) T2B Burpees

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