Crossfit Streets

Archive for December, 2015

Wednesday Dec 9/15

Warm up: Inch worm – Push up x 5 Bear Crawl x 2 Scap Retraction x 5 x 3 Jerk Drives A1) Push Press 5 X 5 A2) Chin up @4111 5 X 5 B) 8 min AMRAP 10 Pull-ups 30 Sit ups

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Tuesday Dec 8/15

Warm up: A1)Depth Jump 2 X 10 A2) 1/4 Squat Jumps 2 X 10 B) Conga Line: Jump and Land C) 10 min to build to working weight on Deadlifts D) Row 750m then 21-15-9 Deadlifts 45 DU’s

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Monday Dec 7/15

WU – OH and Calf Mob Turkish Get up – 5 per side Pole Squat X 10 @ 4211 A) OH Squat 5 X 5 @ 4211 B) 3 rounds for time: 15 OH Squats 30 Wall Balls

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Friday Dec 4/15

A) 4 rounds for time: Unbroken 9 – C2B Pull-ups 15 – Wall Ball’s 21 -DU’s rest 10 min B) 3 rounds for time: 30 KB Swings 30 Lunges 30 Push ups

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Thursday Dec 3/15

Warm up: Burgener WU Pole Squats Hug and Reach A) Power Snatch x 1 – build for 15 min (pause in catch position for 3 sec) rest 5 min B) Power Clean x 1 (pause in the catch position for 3 sec) 15 min EMOM

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Wednesday Dec 2/15

Warm up: Inch worm – Push up x 5 Bear Crawl x 2 Scap Retraction x 5 x 3 Jerk Drives A1) Push Press 5 X 5 A2) Chin up @4111 5 X 5 B) 12 min AMRAP 12 Push Press 1 Shuttle Run rest 45 sec

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