Crossfit Streets

Archive for February, 2015

Thursday Feb 05/15

A) Warm up Hollow Rock 3 X 30 sec Wall Press 3 X 10 Single leg flexion 90 sec/side  B) Skill/Strength. 30 min A1) Front Squat A2) HSPU A3) Ham Drops A4) Pull-ups 6 – 8 reps.  C) WOD: 8 min time cap 8 – 12 – 16 – 20 C2B Pull-ups 100 – 75 […]

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Wednesday Feb 4/15

A) Warm up: Post chain floss Squat Jumps Scap retraction 3 x 10. B) Strength: 15 min: Clean Pull, (pause at the knee on ascend) + Hang Clean Pull C) Team Challenge 20 min AMRAP 0 – 2: Burpee shuttle run, P1, P2, P1, P2, then P1 does max Hang Power Clean (65/95/135/185) 2 – […]

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Tuesday Feb 3/15

A) MOB LAX on Lats LAX on Glutes B)  Strength: 30 min. 4 sets. B1) Split Squat 6 – 8 reps/leg B2) Alt KB Press 6 – 8 reps/arm B3) RDL – reg or single leg 6 – 8 reps B4) Bent or Ring Row 6 – 8 reps.  C) 6 min AMRAP 15 Thrusters […]

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Monday Feb 2/15

A) Warm up: Anchored T-spine and BURGENER X 2-3. B) Strength: 15 – 20 min: Snatch Pull, (pause at the knee on ascend) + Hang Snatch Pull  C)”The After-Bowl” 4 rounds for time: 5 Hang Snatch 15 Cal Row 30 Lunges

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