CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

Overhead squats, Pull-ups, and GHD sit-ups

Overhead squat 1RM

 

then...

 

10-9-8-7-6-5-4-3-2-1 reps of

Overhead squat (95/65lb)

Pull-up

 

Finisher: 3x15 GHD sit-ups

Post time completed to comments

Back squats, Deadlifts, Push ups and Double unders

Oct. 21st Workout of the Day

 

2 min AMRAP Back squat at 70% of 1RM

 

then...

 

12 min AMRAP

10 Deadlifts (135/95lb)

10 Hand release push-ups

10 Double unders

 

Post rounds completed to comments

Thrusters, T2Bs, Sled pulls, and Running

Thruster 3-3-3-3-3

 

then...

 

For time:

200m Sled pull (#90/45)

20 Thrusters (#95/65)

20 Toes-to-bars

400m Run

15 Thrusters

15 Toes-to-bars

400m Run

10 Thrusters

10 Toes-to-bars

200m Sled pull

 

Post time completed to comments

Oly clas

Olympic weightlifting class 11AM to 1PM

or

Rest day

Open gym, and Oly class

Open gym: 10 -11 AM

 

Olympic weightlifting class : 11 AM - 1 PM (10 dollar drop in)

Bench presses, KB swings, Box jumps, and Wall ball shots

Bench press 3RM

 

then...

 

5RFT of

20 KB swings (#53/35)

20 Box jumps (24/20)

20 Wall balls (20/14)

 

Post time completed to comments

Overhead squats, Snatches, Double unders, and Ab plank holds

Overhead squat 3RM

then...

 

8 min AMRAP of

1 Squat snatch ( or 1 power snatch + 2 overhead squats) #135/95

15 Double unders

 

Finisher: 3 x max effort ab plank hold

 

Post rounds completed to comments

Deadlifts, Air squats, Shoulder to overheads, and Mobility work

Deadlift 3RM

 

then...

For time:

100 Air squats

5 Shoulder to overheads(#135/95)

75 Air squats

10 Shoulder to overheads

50 Sit-ups

15 Shoulder to overheads

25 Sit-ups

20 Shoulder to overheads

 

Finisher: 5 minute mandatory mobility work

Strict presses, and Burpees

Strict press 5RM

then...

 

"Death by burpees"

With a continuously running clock, do one burpee the first minute, two burpees the second minute, three burpees the third minute... continuing as long as you are able. (ie if you get to minute/round 15 and you only complete 14 of the required 15 burpees, then you are done and your score is 14+14.)

Finisher: 50 hollow rocks for time

Back squats, Air squats, Hang cleans, and Push-ups

Back squat 5RM

 

then...

 

12 min AMRAP (Buy in: 50 Double unders)

3 Air squats

6 Hang squat cleans (#155/105)

9 Push-ups

 

Post rounds completed to comments

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