CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

POWER CLEANS AND KENDALL'S BIRTHDAY CHIPPER!!!

Power Clean Mechanics

then...

CFMS Athlete Kendall Jenning's Birthday chipper!!!

For time:

Run 1 mile

33 Wall Balls, 20/14 lbs

33 Box Jumps, 24/20 inch box

33 Burpees

33 Power Cleans 115/80 pounds

post time completed

OPEN GYM

Open Gym today 12 to 1pm

11AM OLYMPIC LIFTING CLASS

11am Olympic lifting class with Coach Adrian!!!

10 dollar drop in for current members

20 dollar drop in for non members

OLY WORK OR OPEN GYM

Come in today and work on your Olympic Lifts with Coach Adrian from 10 am to 1130 am (10 dollar drop in, 20 dollar drop in for non members)

or...

Regular Open Gym from 1130 -1230 (no cost for regular members).

or...

Row 2K for time

SQUAT CLEANS AND RING DIPS

Squat Clean Mechanics

then…

“Elizabeth”

21-15-9 reps of:

Clean 135/95 pounds

Ring dips

Post time to comments.

CLEAN AND JERKS AND "GI JANE"

Establish a new Clean and Jerk 1 rep max

then...

For time:

"GI Jane"

100 Burpee Pull ups

Post time completed

BENCH PRESSES, PLATE CARRIES, PISTOLS AND TOE TO BARS

Bench Press 5 reps @ 75%

Bench Press 3 reps @ 80%

Bench Press 5+ reps @ 85%

then...

Complete as many rounds as possible in 12 minutes of:

100 meter Bumper plate carry 45/25 pounds

10 Pistols alternating

10 Toe to Bars

post rounds completed

SHOULDER PRESSES, KETTLEBELL SWINGS, WALL BALLS AND DOUBLE UNDERS

Shoulder Press 5 reps @ 75%

Shoulder Press 3 reps @ 80%

Shoulder press 5 reps @ 85%

then...

Complete as many rounds as possible in 12 minutes of:

10 Kettlebell Swings 70/53 pounds

15 Wall Balls  20/14 pounds

20 Unbroken Double Unders

post rounds completed

DOUBLE UNDERS 
, POWER CLEANS, BURPEES, HOLLOW ROCKS, CALORIE ROW, FLOOR WIPERS, AND AB PLANK HOLDS


Deadlift 5 reps @ 75%

Deadlift 3 reps @ 80%

Deadlift 5 reps @ 85%

Then...

Kylene and Mark’s Birthday Mash Up!!!

For time:

29 double unders 

26 power cleans 135/95

29 burpees

26 hollow rocks

29 calorie row

26 floor wipers 
(L + R =1)
29 second ab plank hold

26 hand release burpees

post time completed

11AM OLYMPIC LIFTING CLASS!!!

Olympic lifting class with coach Adrian!!! (10 dollar drop in)

Page 1 of 116

Start
Prev
1

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit