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5/24/18

The Strip CrossFit – CrossFit

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Capacity Work

Alternating movements 5 of each

15 Weighted GHD

15 Dragon Flies

Plank hold

Metcon (AMRAP – Reps)

5 Rounds of:

Within a 2 min window

30/22 Cal Row

Max Double Unders

Rest 2 Min

5/23/18

The Strip CrossFit – CrossFit

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Squat Snatch (3-3-3-3-3-3)

Touch and Go Reps

Every 2 Minutes

Metcon (Time)

21-15-9

Squat Snatch 95/65

Pull-ups

5/22/18

The Strip CrossFit – CrossFit

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Back Squat (5-5-5-5-5)

Metcon (Time)

3 Rounds for time

30 Wall Balls 20/14

15 Thrusters 95/65

400m Run

*Rest 2 Mins

5/21/18

The Strip CrossFit – CrossFit

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Strength

4 sets of 8 Split Lunge

4 sets of 8 Side Lunge

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Left Shoulder Step Ups 50/35

10 Left Overhead Lunge

10 Left Shoulder to Overhead

10 Box Jumps 24/20

10 Right Shoulder Step Ups

10 Right Overhead Lunge

10 Right Shoulder to Overhead

10 Box Jumps 24/20

Skills Sunday

The Strip CrossFit – CrossFit

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Gymnastics

Kip swing skill work

Metcon (Time)

For Time:

30 Cal Bike

Then

21-15-9

pull-ups

kB American swings 53/35

Then

30 cal bike

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

4 rounds for time w a partner:

20 backsquats 165/110 rack

400m sled push

40 deadlifts 165/110 floor

400m run

5/18/18

The Strip CrossFit – CrossFit

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Clean and Jerk (3-3-3-3-3)

Unbroken Every 3 Minutes

Metcon (Time)

For Time:

800m Run

15 Clean & Jerks 135/95

800m Run

15 Clean & Jerks 135/95

800m Run

5/17/18

The Strip CrossFit – CrossFit

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Capacity Work

Alternating for 10 Minutes of:

3 Weighted Pullups

3 Weighted Bar Dips

Metcon (Time)

For Time:

5 Pull-ups

10 Push-ups

15 Air Squats

10 Pull-ups

20 Push-ups

30 Air Squats

15 Pull-ups

30 Push-ups

45 Air Squats

20 Pull-ups

40 Push-ups

60 Air Squats

25 Pull-ups

50 Push-ups

75 Air Squats
20 Minute Time Cap

5/16/18

The Strip CrossFit – CrossFit

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Shoulder Press (3-3-3-3)

Push Press (2-2-2-2)

Push Jerk (1-1-1-1)

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

15 Sumo Deadlift High Pulls 75/55

15 Push Press

15 Burpees

5/15/18

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Rounds)

10 Rounds of Alternating Mins

1st min 15/12 Cal Row

2nd min 15 KB Swings American 53/35

3rd min 15 Wallballs 20/14

4th min REST