CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

Deadlifts, Running, Push-ups, and box jumps

Deadlift 3x10

 

then...

 

4 Rounds for time of

25 Push-ups

25 Box jumps (24/20)

 

Finisher: Row as far as you can for 5 minutes

 

Post time and distance completed to comments

Mobility, and PARTNER WOD!!!

Spend 10 mins on hip, and ankle mobility

 

then...

With a partner for 12 mins (1 person working at a time)

Buy in: 30 Burpees

40 KB swings(#70/#53)

50 Sit-ups

100 Double unders

for the remaining time,

AMRAP Squat snatch (#95/#65)

 

Post total reps of snatch completed to comments

OHS, Running, Pistols, HSPUs, Air squats, and Pull-ups.

Find your overhead squat 3RM in 15 mins

 

then...

 

10 rounds for time of

200m Run

4 Weighted pistols(#35/#15)

6 HSPUs

8 Air squats

10 Pull-ups

 

Post time completed to comments

BACK SQUATS, DEADLIFTS, CLEANS, FRONT SQUATS, AND JERKS

Mobility work(front rack and ankles)

Back squat 2-2-2-2-2-2 (work up to 90% of your 1RM in 15mins)

then...

20min AMRAP

Deadlift + Squat clean + FSQ +Jerk (#155/#105)

Post rounds completed to comments

OLY CLASS

Come in and work on your Olympic Lifts with Coach Adrian from 11 am to 1230 pm (10 dollar drop in)

Or...

Rest day

OLY WORK, OPEN GYM

Come in today and work on your Olympic Lifts with Coach Adrian from 10 am to 1130 am (10 dollar drop in)

or...

Regular Open Gym from 1130 -1230

PRESSES, DEADLIFTS, LUNGES, KB SWINGS, PULL UPS, AND RUNNING

Press 3x5 @ 70%

Deadlift 3x10 @65%

in 20 minutes

 

then…

 

For time:

100m Overhead Walking lunges (35/15)

20 KB swings (53/35)

30 Strict pull-ups

400m run

 

Post time completed to comments.

MOBILITY WORK, AND PARTNER WOD - BOX JUMP OVERS, THRUSTERS, AND POWER CLEANS

 

Mobility (work on hips, knees, and ankles)

 

then...

With a partner for 12 mins ( 1 person working at a time)

Buy in : 30 Burpee box jump overs (30/24)

50 Thrusters (95/65)

AMRAP power cleans (155/105) for the remaining time.

 

Post total reps of power cleans to comments

POWER SNATCHES, RUNNING, AND ROWING

Power Snatch (3 reps EMOM for 10 mins @ 65%)

then...

4 min AMRAP

Run 200m

Complete max cal row

Rest 1 min

4 min AMRAP

Run 400m

Complete max cal row

 

Post total amount of calories to comments

BACK SQUATS, DEADLIFTS, HSPUs, C2B PUs, AND JUMP SQUATS

Back squat 5x5 @65%

then...

10 rounds for time:

1 Deadlift (275/185)

3 Handstand push-ups

5 Chest-to-bar pull-ups

7 Jump squats

Post time completed to comments.

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