Crossfit Streets

Archive for April, 2015

Monday Apr 20/15

A) WU 5 min Turkish Get ups Burgener WU 6 min MOB B)20 min Snatch Complex (Power Snatch,Hang Power Snatch, High Hang Squat Snatch) Heavy? Going at min 3, 7, 11, 15, 19 Technique? Going at min 2,4,6,8,10,12,14,16,18 C) For Time: (10 min Cap) 10 Snatches 3 Rope climbs 10 Snatches 2 Rope climbs 10 […]

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Friday Apr 17/15

A) WU Hip Thrust Wall Press 3 x 10 B1) Deadlift @ 3121 5X5 rest 60 B2) Press @ 3020 5X5 rest 60 C1) Single Leg RDL @ 2020 3 X 8 rest 30 sec C2) DB Bench @2220 3 X 8 rest rest 60 D) 21, 15, 9 C2B Pullups 200m sprint between each […]

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Thursday Apr 16/15

A) Mobility B) Footwork C) OH Squat 3 X 3 @3220 rest 2 min D) Snatch Balance  3 X 3 (hold bottom for 2 seconds) rest 2 min E) 12 Min EMOM Odd – 10 – 15 Unbroken T2B Even – 5/5 Pistol Squats

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Wednesday Apr 15/15

A) WU Super Front Rack 90/90 Tack and Floss Glutes/Hamstrings 90/90 B) Clean and Jerk (Pause in catch of Clean and Jerk for 2 sec each) 3 – 3 – 3 – 3 – 3 Heavy? Going at min 3, 7, 11, 15, 19 Technique? Going at min 2,4,6,8,10,12,14,16,18 C) For time: Row 750m 15 […]

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Tuesday Apr 14/15

A) WU  (5 min) Band Walks Pull-aparts Goblet Squat 2 X 10 B1) Front Squat @ 3220 (tempo) X 5X5 rest 60 sec B2) Pull-ups @ 3022 5X5 rest 60 sec (20 min) C1) DB Split Squats @ 2020 3 X 8 rest 30 sec C2) DB Rows @ 2022 3 X 8 rest 60sec  […]

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Monday Apr 13/15

A) WU 5 min Turkish Get ups Burgener WU 6 min MOB B)20 min Snatch Complex (Power Snatch,Hang Power Snatch, High Hang Squat Snatch) Heavy? Going at min 3, 7, 11, 15, 19 Technique? Going at min 2,4,6,8,10,12,14,16,18 C) 3 rounds for time 5 Snatches 20 Burpees D1) External Rotation 3 X 15 D2) Side […]

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Friday Apr 9/15

A) WU Hip Thrust Wall Press 3 x 10 B1) Deadlift @ 3121 5X5 rest 60 B2) Press @ 3020 5X5 rest 60 C1) Single Leg RDL @ 2020 3 X 8 rest 30 sec C2) DB Bench 3 X 8 2220 rest rest 60 D) 3 rounds for time: (8 min total time cap) […]

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Thursday Apr 9/15

A) Mobility B) Footwork C) OH Squat 3 X 3 @3220 rest 2 min D) Snatch Balance  3 X 3 (hold bottom for 2 seconds) rest 2 min E) 12 Min EMOM Odd – 1 – 5 Muscle Up Even – 30 Sec DU’s

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