Crossfit Streets

Archive for November, 2014

Monday Dec 1/14

Plyo Warm up 10 Min EMOM Odd – Front Squat 1 1/4 X 3 Even – Pull-ups 1 1/4 X 3 20 min Squat Cleans 2 – 2 – 2 – 2 – 2 3 min Challenge Burpee Pull-ups

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Saturday Nov 29/14

A) 5 min Turkish get ups B) 20 min for Jerks 3 – 3 – 3 – 3 – 3 (split jerk or push jerk) C) 5 rounds for time: 7 Jerks 14 T2B

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Friday Nov 28th/14

A) 3 X 10’s Pullaparts OH Pullaparts B) 10 min EMOM Back Squat X 5 Chin Up X 5 C)15 min AMRAP 20 Wall Balls 20 Pull or chin-ups (kipping allowed, if you have MU do 7) on min 0,5,10 spend 45 sec total in an L-sit

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Thursday Nov 27/14

A) Snatch Push Press WU B) 20 min for Snatch Balance X 3’s Work on 1 weakness (eg, 3 snatch balance rest 60 sec, 60 sec of DU practice, rest 60 sec, repeat) (choose appropriate weakness, eg, if you don’t have C2B pull-ups, MU are not appropriate) C) 3 rounds for reps 1 min KB […]

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Wednesday Nov 26/14

A) Row 1000m WU (slow and steady perfect technique) B) 15 min 4 X 8 Deadlift 4 X 1 – 3 Rope Climb (legless, regular, walk ups, where ever you are at) C) Team partner Challenge (1 person Works at a time) Monthly Challenge in partners 90 sec Max Push ups then Switch (no Bro […]

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Tuesday Nov 25/14

First Team Challenge tomorrow, try to be there to help your team. Single Leg Hip Thrust 3 X 10 15 min for 4 – 5 X 8 Split Squat 4 – 5 X 8 Strict HSPU 4 x 5 – 8 Ham Drops 4 rounds for time: 200m run 10 HSPU

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Monday Nov 24/14

Plyo Warm up 10 Min EMOM Odd – Front Squat 1 1/4 X 3 Even – Pull-ups 1 1/4 X 3 20 min Squat Cleans 3 – 3 – 3 – 3 – 3 3 min Challenge this week = max Box Jumps

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Saturday Nov 22/14

A) 5 min Turkish get ups B) 20 min for Jerks 5 – 5 – 5 – 5 – 5 (split jerk or push jerk) C) For time: 70 Wall balls 35 Front squats 35 Push Jerks

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Friday Nov 21/14

A) 3 X 10’s Pullaparts OH Pullaparts B) 10 min EMOM Back Squat X 5 Chin Up X 5 C) 4 rounds for time: 400 m run 10 Back Squats (heavy)

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Thursday Nov 20/14

A) Snatch Push Press WU B) 20 min for Snatch Balance X 3’s Work on 1 weakness (eg, 3 snatch balance rest 60 sec, 60 sec of DU practice, rest 60 sec, repeat) (choose appropriate weakness, eg, if you don’t have C2B pull-ups, MU are not appropriate) C) 5 rounds for time 10 Snatch (light) […]

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