CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

Front squat, HSPUs, and Overhead lunges

Front squat 1RM

 

then...

 

8 min AMRAP

5 Handstand push-ups

10 Overhead walking lunges (45/25lb)

 

Post rounds completed to comments

Partner WOD!!

With a partner... (only one person working at a time)

 

4 Rounds for time

30 Deadlifts (185/135lb)

30 Burpees over the bar (lateral)

30 Toes-to-bars

 

Post time completed to comments

Clean and Jerks, Snatches, and Box jumps

Clean & Jerk 1RM

 

then...

 

12 min AMRAP of

1 Snatch (135/95lb)

3 C&Js (135/95lb)

5 Box jumps (30/24in)

 

Post rounds completed to comments

Back squat, and Cindy with Running

Back squat 1RM

 

then...

 

For time:

5 rounds of Cindy (1 round: 5 pull ups, 10 push ups, 15 air squats)

400m run

4 rounds of Cindy

400m run

3 rounds of Cindy

800m run

 

Post time completed to comments

OLY CLASS

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

Or...

Rest day

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

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