Crossfit Streets

Archive for October, 2016

Saturday Oct 8/16

WU Movement Review Partner WOD “Work and Hold me” 2 x 8 min AMRAPs Both run 200m (same time) AMRAP Front Squats While partner does Bar Hang -rest 2 min Both run 200m AMRAP T2B While Partner holds Front Rack Switch any time/as many times as you want

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Friday Oct 7/16

WU Hollow Hold 3 x 60 sec Shouler routine x 1 Glute routine x 1 Movement review WOD “Climbing the Tower” 2 round for time: 5 Rope Climb 20 Step Ups (weighted) 15 Pullups 20 Step Ups 25 Ring rows 20 Step Ups

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Thursday Oct 6/16

WU 8 min 60 sec skipping 20 Pullaparts 10 RDL Deadlift Review WOD “Loop De Loop” 10 min AMRAP 30 DU 20 Pushups 10 Deadlifts

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Wednesday Oct 5/16

WU Easy Row for 3 min Shoulder routine for 3 min Glute routine for 3 min WOD “Pump and Pull” Row 1000m 100 Walking Lunges 10 Weighted Pullups

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Tuesday Oct 4/16

WU Burgener WU Clean Warm up WOD 15 Min to Build to a 1 RM Snatch if you fail 3 reps stop and work technique 15 min to build to a 1RM Clean and Jerk if you fail 3 reps stop and work technique

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Monday Oct 3/16

WU Track WU 6 min AMRAP 5 Inchworms 10 Ring rows Plank by 60 sec WOD “2 many 7’s” Run 200m 7 Burpee Pullups Run 400m 14 Burpee Pullups Run 600m 21 Burpee Pullups Run 800m 28 Burpee Pullups

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