Crossfit Streets

Archive for October, 2016

Wednesday Oct 19/16

WU 8 min Warm up 10 Ring Row 20 Lateral band Walks 60 sec Plank “Path to Glory” On Min 0, 3, 6, 9, 12, 15 1 Shuttle Run 11 Pullups 19 KB Swings

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Tuesday Oct 18/16

A) Front Squat 5 x 8 rest 2 min B) Bent Row/Bench Row 4 x 8 – 12 C) AMRAP Unbroken Wall Balls or 30 Wall balls for time

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Monday Oct 17/16

WU Shoulder and Glute Routine Track WU Burgener WU WOD “Dr. Feelgood” 18 min AMRAP 5 Snatch Run 400 m 15 Burpees

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Saturday Oct 15/16

A) 10 min EMOM 1 Power Snatch and 1 Hang Squat Snatch B) Partner WOD “Running Randy” P1 Runs 200m P2 AMRAP Power Snatches @75/55 then Switch *Goal is 150 Snatches Between two teammates. Scale as needed! C) 100 Pullaparts

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Friday Oct 14/16

WU Plank 2 x 60 sec Hollow 2 x 60 sec 2 rounds for quality Row 250m 15 Air squats 5 ring rows WOD “Jackie” 1000m row 50 Thrusters 45/35 30 Pullups

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Thursday Oct 13/16

A) Clean and Jerk 6 x 2, rest 2 min B1) Powell Raise 3 x 12 B2) Good Mornings 3 x 12 *Hint for tomorrow* Mobilize Quads and Shoulders

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Wednesday Oct 12/16

WU Glute and shoulder routine Deadlift review WOD On min 0 – 4 – 8 – 12 – 16 – 20 complete 10 Deadlifts 30 DU 15 Burpee

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Monday Oct 10/16

Happy Thanksgiving! Home Workout: 30 min EMOM 1st – 30 Air squats 2nd – 20 Sit ups 3rd – 10 Clapping Push ups Sale as needed

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