Crossfit Streets

Posts Tagged ‘Burpee’

Saturday Sept 10/16

Warm up 8 min AMRAP Jog 200m 20 Hollow rocks KB Snatch Review Partner WOD P1 Rows 1000m while P2 does AMRAP Burpee to a target while P3 does AMRAP KB Snatch (switching hands every 5 reps) *Rotate so every team member does all stations once.

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Friday July 15/16

WU a) Row 3 min easy b) 60 sec plank, 60 rest, 60 plankc) SA Farmers Carry 100m/100m WOD Teams of 3 Row 200m 10 Burpees Then p2 goes, then p3 x 5 rest 5 min repeat

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Thursday Dec 17/15

Warm up: Burgener WU Pole Squats Hug and Reach A) Power Snatch 3 – 3 – 3 – 3 – 3 (pause in catch position for 3 sec) rest 5 min B) 8 min EMOM 3 Power Clean + 3 Burpee (each clean is separated by a burpee)

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Tuesday Sept 8/15

Glute Routine X 1-2 A) Back Squat 1 – 1 – 1 – 1 – 1 @20X0 rest 2 min between – MOB B) 15 min 3 person Team Relay Row 200m 20 Water Pipe Zercher Squat 15 Burpees P1 starts on Rower, when they move on Person 2 can get on the rower and […]

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Monday Aug 31/15

Footwork Clean WU A)Squat Clean 3 – 3 – 3 – 3 – 3 rest 2-3min MOB in rest B) “La Parka” 2 min Max cal Row rest 6min – ext rot. 2 X15 2 min Max Burpee rest 6 min – ext rot 2 X 15 2 min Max cal Row

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Wednesday July 22/15

WU Burgener 10 min A)(20 min) Hang Squat Snatch 3 – 3 – 3 – 3 – 3 rest 2-3min MOB Calves in rest B) 3 Min AMRAP 3 Hang Squat Snatch 20 DU C) 10 min Rest Ext Rot. 3 x 15 D) 3 min AMRAP 7 Burpee over Bar 7 T2B

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Friday Feb 6/15

A) Burgener WU B) 10 min Build to a heavy Snatch (not a 1RM) C) 17 minutes AMRAP 40 Burpees 30 Snatch 75/45 30 Burpees 30 Snatch, 135/75 20 Burpees 30 Snatch, 165/100 10 Burpees AMRAP Snatch 210/120

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Saturday Dec 20/14

Christmas Potluck A) L-sits/Hollow Position 3 X max holds B)18 min AMRAP 3 person teams 45 sec stations 15 sec to transition P1 Max Cal Row P2 Burpee to a Target P3 KB swings

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Saturday Oct 18/14

A) 10 min EMOM Odd – 5 Front Squat Even – 5 HSPU (Deficit?) B) 16 min EotherMOM 10 Front Squat AMRAP Burpee for the remainder of that min rest the next min [blockquote style=”simple”] Front Squat https://www.youtube.com/watch?v=xUNdX_wTTXA HSPU https://www.youtube.com/watch?v=2FnP47DEr3w Check out other movements and videos at our YouTube Channel here https://www.youtube.com/channel/UCrpRm0yfnrecv0B8PHfAFdQ [/blockquote]

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