Crossfit Streets

Archive for October, 2014

Saturday Nov 1/14

A) 10 min EMOM Odd – 5 Front Squat Even – 5 HSPU (Deficit?) B) “No more Kit Kats” 5 L- Pullups 10 HSPU 20 Front Squats 30 Push Jerks 40 Pull-ups 50 Back Squats 60 KB Swings

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Friday Oct 31/14

A) 10 min EMOM Odd – 5 Pull-ups Even – 5 Deadlifts B)”Burn those Snickers” 16 min AMRAP 3 MU or 6 Pull-ups & 6 Dips or 9 Ring rows & 9 Pushups 15 no pushup Burpee box jump 400m run C) Forearm work

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Thursday Oct 30/14

A) Plank 3 by 60 – 120 sec (10 minutes) * Mobilize hip, glute, hamstring, ankle/calf, shoulder during rest periods between plank efforts. B) 20 Rep Max back Squat on Min 0, 5, 10. C)”Happy Halloween” Parter WOD. One person working at a time. 2 Rounds – 2 minutes of Burpee to 45lbs plate – […]

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Wednesday Oct 29/14

A1) Footwork A2) Behind the head Pull-aparts 3 by 15 B) Snatch 2 – 2 – 2 – 2 – 2 * 15 minute cap. * Suggestions: Hit warm up sets from 0-4 minute mark. Hit your work sets at 5, 7, 9, 11, 14 minute mark. C) Prowler Drag?

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Tuesday Oct 28/14

A) 3 by 10 Squat Jumps B) Clean Complex (Power Clean, Hang Power Clean, High Hang Power Clean) C1) 200m Front Rack Walk C2) 12 min AMRAP 3 L-Pull-ups 6 Cleans 9 High box Jumps

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Monday Oct 27/14

A) Hamstring drops 3 by 5 – 8 B) 15 min 5 X 5 RFE Split Squat 5 X 5 Bench Press C) 5 rounds for time: 10 Pistols 15 Push ups 20 KB swings

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Saturday Oct 25/14

A) 10 min EMOM Odd – 5 Front Squat Even – 5 HSPU (Deficit?) B)”Cake Please” 30min AMRAP 10 Strict HSPU 26 Front Squats 19 KB swings 84 DU’s

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Friday Oct 24/14

A) 10 min EMOM Odd – 5 Pull-ups Even – 5 Deadlifts B)”Fly Away” 15 min AMRAP 200m sprint (sprint!!!) Max unbroken C2B Pull-ups (scale as needed) rest 90 sec (no more, no less!!!) score is total Pull-ups C) Forearm work

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Thursday Oct 23/14

A) Plank 3 by 60 – 120 sec (10 minutes) * Mobilize hip, glute, hamstring, ankle/calf, shoulder during rest periods between plank efforts. B) 20 Rep Max back Squat on Min 0, 5, 10. C)For time: 50 DU’s 21 – 15 – 9 Wall Ball T2B 50 DU after each round

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Wednesday Oct 22/14

A1) Footwork A2) Behind the head Pull-aparts 3 by 15 B) Snatch 3 – 3 – 3 – 3 – 3 * 20 minute cap. * Suggestions: Hit warm up sets from 0-6 minute mark. Hit your work sets at 6, 9, 12, 15, 18 minute mark. C) Prowler Push?

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