Crossfit Streets

Archive for April, 2015

Wednesday Apr 8/15

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) Partner WOD 5 min AMRAP […]

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Tuesday Apr 7/15

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 6/15

A) WU 5 min Turkish Get ups Burgener WU 6 min MOB Burgener WU 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) 6 min AMRAP 1 Snatch 4o Yard Sprint 2 Snatch 40 Yard Sprint 3 […]

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Thursday Apr 2/15

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) 10 min EMOM Odd – 5 – 7 HSPU or 1 – 3 Wall Walk Even – 100 – 150m Row

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