Crossfit Streets

Archive for November, 2014

Friday Nov 7/14

A) 10 min EMOM Odd – 5 Pull-ups Even – 5 Deadlifts B) 12 min AMRAP 2 Rope Climb 20 KB Swings 40 DU’s C) Forearm work

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Thursday Nov 6/14

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) 30 – 20 – 10 Back Squats (Light, unbroken) Burpees Cal Row

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Wednesday Nov 5/14

A1) Footwork A2) Behind the head Pull-aparts 3 by 15 B) Snatch 1 – 1 – 1 – 1 – 1 * 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 Pull?

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Tuesday Nov 4/14

A) 3 by 10 Squat Jumps B) Complex (Power Clean, Hang Power Clean, High Hang Power Clean and Shoulder to Overhead) C1) For time: 200m Front Rack Walk 20 Clean and Jerks 200m Front Rack Walk 20 Clean and Jerks 200m Front Rack Walk

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Monday Nov 3/14

A) Hamstring drops 3 by 5 – 8 B) 15 min 5 X 5 RFE Split Squat 5 X 5 Bench Press C) 8 min AMRAP AMRAP T2B (when you drop from the bar move to pushups) AMRAP Pushups (when you take a knee, move back to T2B) Score is total reps

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