CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

OLYMPIC LIFTING

11am - 1pm Olympic Lifting with Coach Ricky (10 dollar drop in)

OPEN GYM OR OLYMPIC LIFTING

Open Gym 10am - 11am

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

 

SNATCHES, BOX JUMPS AND SLED PULLS

Hang Power Snatch 3 rep max

then...

For time:

21-15-9 of:

Power Snatch 115/75

Box Jump 30/24

Finisher 400 meter sled drag 90/45

OVERHEAD SQUATS, HANDSTAND PUSH UPS, GOBLET SQUATS AND DOUBLE UNDERS

Overhead Squat 3 rep max

then...

Complete as many rounds as possible in 15 Minutes

5 Handstand Push Ups

10 Goblet Squats 70/53

20 Double unders

post rounds completed

DEADLIFTS, RUNNING, ROWING AND PULL UPS

Deadlift 5 rep max

then...

4 min AMRAP

Run 200m

Complete max calorie row

Rest 1 min

4 min AMRAP

Run 400m

Complete max calorie row

Post total amount of calories

Finisher Strict Pull ups 3 x max reps

"8 DAYS OF HANNUKAH WORKOUT"

"8 days of Hannukah"

8 Rounds of 8 Reps of:

Power Clean 95/65

Push Press

Hollow rock

Burpee

Toe to bar

Hand release Push ups

Box Jumps 24/20

Sit-ups

post time completed

BACK SQUATS, THRUSTERS, PULL UPS AND DOUBLE UNDERS

Back Squat 5 rep max

then...

Complete as many rounds as possible in 20 minutes of:

5 Thrusters 115/75

5 Strict Pull Ups

30 Double Unders

post rounds completed

HOLIDAY PARTY AND POTLUCK!!!

In 2 person teams,

800 meter Sled drag 90/45

400 meter walking lunges

2000 meter row

100 burpees

100 sit-ups

80 tire flips

8 rope climbs

post team name and time completed

 

POWER CLEANS, HANDSTAND PUSH UPS AND BENCH PRESS

Power Clean 3 rep max

then...

For time:

10-8-6-4-2 Power Cleans 155/105

2-4-6-8-10 Handstand Push-Ups

Finisher Bench Press 5 rep max

FRONTS SQUATS AND NALEE'S BIRTHDAY WORKOUT

Front Squat 3 rep max

then...

Nalee Escamilla's Birthday Chipper!!!

For time:

31 Weighted Pistols

31 Double Unders

31 Sit ups

31 Double Unders

31 Thrusters 75/55

31 Double unders

31 Burpees

31 Double unders

post time completed

Finisher Snatch Balance / Overhead Squat work

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