Crossfit Streets

Archive for June, 2016

Saturday June 18/16

WU a) Glute routine x 2 b) 3 rds 5 inch worms 20 sec underhand bar hang 3/3 Turkish Get ups c) Deadlift/T2B Review WOD 12 min Partner Relay 5 Deadlift 7 T2B 10 Box Jumps Cool down/Stretch

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Friday June 17/16

WU a) 3 rds SA Farmers Carry x 2 Pullaparts x 15 10/10 Step up b) Hollow holds 2 x 60sec c) Ham drops 3 x 8 – 12 WOD: 5 rds for time: 5 L-Pullups 15 Push Ups 25 Lunges Cool down /Stretch

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Thursday June 16/16

WU a)track warm up b)3 rds 200m jog 15 KB sumo DL 10/10 Band Walk c) clean review WOD Every 3 min for 8 rounds 3 Cleans 100 m sprint Cool Down/Stretch

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Wednesday June 15/16

WU a)Plank X 60 sec x 2 b)3rds of 10 Goblet squat @5210 OH Carry 30 sec skipping c)5 min Movement Review Practice WOD – 15 min AMRAP 1000 M row Buy in: 3 Wall Walks 25 Air Squats 50 DU’s Cool Down/Stretch

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Tuesday June 14/16

WU a) Shoulder Routine x 2 b) Burgener WU x 2 c) OH Squat @3211 3 X 5 @empty bar WOD 20 Min EMOM 2 Snatches *increase every 5 min if comfortable *fail a rep = take the next min off Accessory T raises @2012 3 x 10 – 15 Back Ext 3 x 15

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Monday June 13/16

WU: a)Shoulder /Glute Routine b)Track Warm up c)3 rds of -5 – 10 ring rows -Side Shuffle X 2 -5 Inch Worm d)Pullup review WOD: Helen 3rds for time: 400m run 21 KB Swings 12 Pullups Cool Down/Stretch

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Saturday June 11/16

A) 10 min EMOM 2 Squat Clean and Jerk B) 20 min AMRAP In teams of 3, person 1 does Row 15 Cals 20 Wall Balls 10 Burpees When p1 starts burpees, P2 starts Row When p2 starts burpees, P3 starts Row and so on.

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Friday June 10/16

A)10 Min EMOM 3 Pull-ups B) For time: 100 Walking Lunges 4 Rope Climb 80 Walking Lunges 3 Rope Climbs 60 Walking Lunges 2 Rope Climb 40 Walking lunges 1 Rope Climb 20 Walking Lunges C) Bent row/Ring row 3 x 15

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