Crossfit Streets

Archive for November, 2016

Saturday Nov 19/16

A) 10 min EMOM Push Press x 1/Push Jerk x 1/Split Jerk x 1 B) Danny 20 min AMRAP 30 Box Jumps 30 Push Press 30 Pullups

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Friday Nov 18/16

WU MU review 8 min AMRAP – 2 MU transition – 50 Skips – 60 sec plank WOD 12 min AMRAP 3 MU 20 Lunges 50 DU’s

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Thursday Nov 17/16

A) Snatch 6 x 2 Warm up: 0 – 8 min Work @ 8, 10, 12, 14, 16, 18 B) 4 min P1 – Tabata: Hollow Rock P2 – Snatch grip Bench Row 3 x 15  

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Tuesday Nov 15/16

WU 6 min AMRAP Agility Ladder KB Swings x 12 Deadlift review and warm up WOD 1o min EMOM 2 Deadlifts 10 Burpees rest 7 min 10 min EMOM 10 Burpees, 2 Deadlifts *scale number of burpees as needed

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Monday Nov 14/16

WU -Shoulder Routine -Glute Routine 5 min AMRAP 3 inch worms 5 goblet squats 7 ring row WOD Lift Off Event 3 15 min AMRAP 25 Pullups 50 Calorie Row 100 OH Squats 45/35 50 Box Jumps 25 Pullups

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Saturday Nov 12/16

A) 10 min EMOM 1 Power Snatch and 1 Hang Squat Snatch B) “Josh” 21 OH Squats 42 Pullups 15 OH Squats 30 Pullups 9 OH Squats 18 Pullups

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Friday Nov 11/16

WU 6 min AMRAP 5 inchworms 5 bootstrappers 10 ring rows 10 leg swings WOD 5 rounds for time: 2 Rope Climb 10 Burpee 30 Lunges

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Wednesday Nov 9/16

WU 3 min Mobility Row 3min easy Shoulder routine 3 min Movement review WOD Row 1000m 100 Push press 10 MU

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