Crossfit Streets

Posts Tagged ‘DU’

Friday Mar 24/17

“Open 17.5” 10 rounds for time of: 9 Thrusters (95/65#) 35 Double-under “Scaled Open 17.5” 10 rounds for time of: 9 Thrusters (65/45#) 35 Single-under

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Tuesday Mar 21/17

“Bell Hop” For Time: 25 Kettlebell Swings (70/53#) 50 Second Hollow Hold 100 Double-unders 20 Kettlebell Swings (70/53#) 40Second Hollow Hold 80 Double-unders 15 Kettlebell Swings (70/53#) 30 Second Hollow Hold 60 Double-unders 10 Kettlebell Swings (70/53#) 20 Second Hollow Hold 40 Double-unders 5 Kettlebell Swings (70/53#) 10 Second Hollow Hold 20 Double-unders

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Wednesday Mar 15/17

“C2 Cindy” AMRAP in 5 minutes: 2 Rounds: – 5 Strict Pull-ups – 10 HSPU – 15 V-Ups 100 Double-unders 5 minute REST AMRAP in 8 minutes: 2 Rounds: – 5 Strict Pull-ups – 10 HSPU – 15 V-Ups 100 Double-unders

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Wednesday Feb 22/17

“Tune-Up” EMOM x 16: Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″) Min 2: Double under x 50 Min 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups Min 4: 15/12 Calorie Row

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Thursday Jan 26/17

Part A: Gymnastics Conditioning Every 90 seconds for 15 minutes: 8-12 T2B Part B: “Sand Trap” 3 Rounds: 1 minute Max Deadlifts (185/135#) 1 minute Max Cal Row 1 minute Max Double-Unders 1 minute Rest  

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Wednesday Jan 18/17

Clean and Jerk: 2 @ 60% 2 @ 65% 2 @ 70% “Tri-Sprint Intervals” EMOM for 15 minutes: 1st min: 18/15 calorie row 2nd min: 10 10m Shuttles Sprints 3rd min: 60 DU’s

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Wednesday Jan 11/17

Front Squat 80%/3 85%/1 80%/3 87%/1 80%/3 90%/1 “Terminator” 4RFT: (TC: 10 min) 9 Power Snatch (95/65#) 15 Wallballs (20/14#) 21 Double-under

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Friday Jan 6/17

Snatch 65% x 4 70% x 4 75% x4 80% x 3 x 2 85% x 1 x 3 “Ring it in” 10 Ring Muscle ups 100 Double under 20 Squat Snatch (135/95) 100 Double under 10 Ring Muscle ups * Sub MU with 2:1 C2B Pull up/Ring Dip * 15 min cap

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