CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

Open gym, and Oly class

Open gym: 10 -11 AM

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

Back squats, Push presses, Lunges

Establish back squat 2 rep max in 15 minutes

 

then...

 

10 min AMRAP

5 Push presses (135/95lb)

10 Jumping lunges

 

Finisher: 50 hollow rocks for quality

Post rounds completed to comments

Ring dips, Wall balls, and Sit-ups

Medicine ball clean practice

 

then...

 

7 RFT of

5 Ring dips

10 Wall ball shots (20/14)

15 Sit-ups

 

Post time completed to comments

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

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