Crossfit Streets

Archive for August, 2015

Friday Aug 21/15

A) Footwork 15 min B) Deadlift 2×5 WU 3×5 Work sets @21×1 rest 2 min MOB what is needed in rest C) “Mr. Wonderful” 3 rds for time: 5 Deadlift 5 MU 400m Run

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Thursday Aug 20/15

Shoulder Routine X 1-2 A)(20 min) Push Jerk 3 – 3 – 3 – 3 – 3 rest 2 min MOB B) “Dynamite Kid” BB Complex (unbroken) 1 Hang Power Clean + 1 Push Press 2 Hang Power Clean + 2 Push Jerk 3 Hang Power Clean + 3 Split Jerk X 3 Rest 4 […]

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Wednesday Aug 19/15

Glute Routine X 1-2 A) Front Squat 3 – 3 – 3 – 3 – 3 @20X0 rest 2- 3 min between – MOB B) “The Four Horsemen” AMRAP, In teams of 4 60 sec on 60 sec off for two rounds of Burpees to a Target Row for Cal Box Jump Overs Wall Ball […]

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Tuesday Aug 18/15

A) WU Shoulder Routine X 1-2 B) Pull-up 3 – 3 – 3 – 3 – 3 @20×0 C) “Tiger Mask” For Time: 5 Pull-ups 30 DU’s 10 Pull-ups 30 DU’s 15 Pull-ups 30 DU’s 20 Pull-ups 30 DU’s If you have C2B do them. D)Powell Raise 3 x 15 Ladies Morrison. For time: 50-40-30-20-10 […]

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Monday Aug 17/15

A) Burgener WU (10 min) B) Hang Power Snatch 3 – 3 – 3 – 3 – 3 (20 min) Work with bars already set up C)”Psicosis” Snatch Ladder 5 Snatches – Building or at same weight weights are 15/35/55/75/95/115/125/135/155/165 Followed immediately by 1 – 1/2 Sprints Rest 3 min X5

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Saturday Aug 15/15

 “Rowdy Roddy Piper” -50 DU or 50 attempts buy in 10 rounds for time: 10 Thrusters 1 Rope Climbs -50 DU or 50 Attempts buy out Ladies “Fight Gone Bad”  3 rounds. 1 min stations for reps of: – wall ball – KBS – Box Jump – Push Press – Cal Row – Rest

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Friday Aug 14/15

A) Footwork 15 min B) Deadlift 2×5 WU 3×5 Work sets @21×1 rest 2 min MOB what is needed in rest C) “Superstar Billy Graham” Unbroken BB Complex 5 Deadlift 5 Hang Power Clean 5 Front Squat Build to a heavy Complex 15 min Cap

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Thursday Aug 13/14

Shoulder Routine X 1-2 A)(20 min) Push Press 3 – 3 – 3 – 3 – 3 rest 2 min MOB B) “Superfly Jimmy Snuka” 10 min AMRAP 10 Burpees 5 Power Snatch C) Ham Drops 3 X 8 Ladies 3 Rounds – 400m run – 50 Mountain Climbers – 50 Air Squats – 50 […]

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Wednesday Aug 12/15

Clean WU A)(20 min) Hang Power Clean 1 – 1 – 1 – 1 – 1 rest 2-3min MOB in rest B) Partner WOD “Legion of Doom” 100 DU’s 75 T2B 50 Hang Power Cleans 75 T2B 100 DU’s Split anyway C) Ext Rot. 3 x 15

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Tuesday Aug 11/15

Glute Routine X 1-2 A) Back Squat 3 – 3 – 3 – 3 – 3 @20X0 rest 2- 3 min between – MOB B) “The Great Muta” 4 Back Squat 8 Box Jump 100m Sprint rest 2min X5 C) Back Ext 3 x 15 or hold Ladies Queen Latifa.  Deck of Cards!  Spade = […]

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