Crossfit Streets

Posts Tagged ‘Ham Drops’

Friday, December 7/18

Part 1: E2MOM 10 (5 sets) – Power Clean x 1, Hang Squat Clean x 1, Front Squat x 2 – Build to a heavy set or stay at the same weight. Part 2: 3 sets, NFT – RDL x 10-12 – Ham Drops x 6-10 – L-sit x :30 #YOU.OWE.YOU…… You owe it to […]

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Wednesday, November 28/18

Part 1: “Up and Down” 21-15-9 – Back Squat (165/110) – Box jump (30/24) * 10 min cap Part 2: NFT, 3 sets – Ham Drops x 6-10 – Side Plank x :45-:60/side 2nd Annual STREETS SOCIAL: Saturday, December 15th at 7pm….. You should come. Marissa’s post WOD art.

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Friday August 10/18

Glutes: 3 sets A1) Single leg RDL x 10-12/side A2) Ham Drops x 8-10 (15 min cap) “Captain Insano” 3 Rounds: 20 DB Hang Power Clean (50/35), 10/side 15/10 Cal Assault Bike OR 20/15 Cal Row 20 Hang DB/KB Reverse Lunges (50/35) 15/10 Cal Assault Bike OR 20/15 Cal Row (15 min cap) Don’t fear […]

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Thursday Feb 19/15

A) Warm up Hollow Rock 3 X 30 sec Wall Press 3 X 10 Single leg flexion 90 sec/side  B) Skill/Strength. 30 min B1) Front Squat B2) HSPU B3) Ham Drops B4) Pull-ups 6 – 8 reps. C) For time: 8 min Cap 20 C2B Pull-ups 60 Wall Balls 100 DU’s

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Thursday Feb12/15

A) Warm up Hollow Rock 3 X 30 sec Wall Press 3 X 10 Single leg flexion 90 sec/side  B) Skill/Strength. 30 min A1) Front Squat A2) HSPU A3) Ham Drops A4) Pull-ups 6 – 8 reps.  C) 500m Row X 3 3 min rest between Reminder, this coming Monday the 16th is Family Day.  […]

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Thursday Feb 05/15

A) Warm up Hollow Rock 3 X 30 sec Wall Press 3 X 10 Single leg flexion 90 sec/side  B) Skill/Strength. 30 min A1) Front Squat A2) HSPU A3) Ham Drops A4) Pull-ups 6 – 8 reps.  C) WOD: 8 min time cap 8 – 12 – 16 – 20 C2B Pull-ups 100 – 75 […]

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Tuesday Dec 9/14

Single Leg Hip Thrust 3 X 10 15 min for 4 – 5 X 8 Split Squat 4 – 5 X 8 Strict HSPU 4 x 5 – 8 Ham Drops 10 min Cap Get to 30 – 50 HSPU (pick a realistic number) Every time you get off the Wall – 10 Box Jump […]

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Tuesday Dec 2/14

Single Leg Hip Thrust 3 X 10 15 min for 4 – 5 X 8 Split Squat 4 – 5 X 8 Strict HSPU 4 x 5 – 8 Ham Drops 10 min AMRAP 10 Box Jumps 10 Ring Dips

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