CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

BENCH PRESSES, HANDSTAND PUSH UPS, RING DIPS AND PUSH UPS

Bench Press 5 reps @ 75% of your 1 rep max

Bench Press 5 reps @ 80% of your 1 rep max

Bench Press 5+ reps @ 85% of your 1 rep max

then…

“JT”

21 – 15 – 9

Handstand Push-ups

Ring Dips

Push-ups

post time completed

BACK SQUATS, POWER SNATCHES AND RUNNING

Back Squat 3 reps @ 70% of your 1 rep max

Back Squat 3 reps @75% of your 1 rep max

Back Squat 7+ reps @ 80% of your 1 rep max

then…

8 rounds for time

5 Power Snatches 95/65 pounds

200 Meter run

Finisher 3 x 10 Good Mornings

DEADLIFTS, THRUSTERS, DOUBLE UNDERS AND ROWING

Deadlift 3 reps @ 70% of your 1 rep max

Deadlift 3 reps @ 75% of your 1 rep max

Deadlift 7+ reps @ 80% of your 1 rep max

then…

For time:

108–6–4– 2

50 -40 -30-20-10

Thrusters 135/95 pounds

Double Unders

Finisher 1000m Row for time

OPEN GYM

Come in today and make up a workout that you missed this week or work on your weaknesses.

PULL UP MECHANICS, HANG POWER CLEANS, BURPEES AND PULL UPS

Pull Up mechanics

then…

21-15-9 reps, for time of:

Hang Power Cleans 95/65 lbs

Burpees

Pull-up

post time completed

FIGHT GONE BAD

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball 20/14

Sumo Deadlift High Pull 75/55

Box Jump 20 inch box

Push Press 75/55

Row for calories

Rest 1 min

post total reps as score

POWER SNATCHES, THRUSTERS AND BOX JUMPS

Power Snatch 1 rep max

then…

5 rounds for time of:

12 Thrusters, 75/55 pounds

12 Box Jumps, 24/20

post time completed

Finisher 30 Pistols for time

 

PUSH PRESSES. KNEES TO ELBOWS, AIR SQUATS AND DOUBLE UNDERS

JER

Push Press 5 reps @ 65% of your 1 rep max

Push Press 5 reps @ 70% of your 1 rep max

Push Press 7+ reps @ 75% of your 1 rep max

then...

Complete as many rounds as possible in 10 mins of:

5 Knees To Elbows

10 Air Squats

15 Double Unders

post rounds completed

Finisher 20 Handstand Push-ups for time

 

BARBELL COMPLEX

BARBELL

Complete as many rounds as possible in 20 minutes of:

1 Deadlift 135/95 pounds

2 Hang Power Cleans

3 Front Squats

4 Shoulder-to-Overhead

Run 200 meters

post rounds completed

Rx 135/95

Level 2 115/80

Level 1 95/65

Puppies 45/33/pvc/12 minute amrap

OPEN GYM

Come in today and make up a workout that you missed this week or work on your weaknesses.

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