Crossfit Streets

Archive for August, 2015

Monday Aug 10/15

A) WU Shoulder Routine X 1-2 B) Chin Up 3 – 3 – 3 – 3 – 3 @20×0 C) “El Santo” -60 sec L-Sit 3 rounds of 15 Pullups 15 OH Squats -60 sec L-Sit  D)Powell Raise 3 x 15

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Saturday Aug 8/15

Burgener WU “Hacksaw Jim Duggan” Snatch Complex 1 – 2 – 3 – 4 – 5 T2B 15 – 12 – 9 – 6 – 3 Rest 1 min between each round Snatch Complex is Squat Snatch Hang Squat Snatch High Hang Squat Snatch OH Squat Ladies Beast  12 – In partners  (split as needed) […]

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Friday Aug 7/15

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) “Bob Backlund” 12 min EMOM Even  2 Shuttle runs Odd 30 sec AMRAP pull-ups

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Thursday Aug 6/15

Shoulder Routine X 1-2 A)(20 min) Push Press 5 – 5 – 5 – 5 – 5 rest 2 min MOB B) “Ken Patera” 5 rounds for time: 10 Thrusters 1 Prowler Push C) Ham Drops 3 X 8 Ladies Madonna Skip – 1 min Plank   – 1 min Repeat  3x Rest  3 mins 25 […]

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Wednesday Aug 5/15

Clean WU A)(20 min) Hang Power Clean 3 – 3 – 3 – 3 – 3 rest 2-3min MOB in rest B) Partner WOD “The Rock and Roll Express” Starts with both Partners behind the starting line Row 3000m 300 DU’s 30 Cleans Person doing the work must run and tag out to bring partner […]

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Tuesday Aug 4/15

Glute Routine X 1-2 A) Back Squat 5 – 5 – 5 – 5  5 @20X0 rest 2- 3 min between – MOB B) “Jushin Liger” For time: 10 MU 75 Air Squats 600m run 75 Air squats 10 MU C) Back Ext 3 x 15 or hold Ladies BASELINE – Make Notes checking in […]

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