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8/15/18

The Strip CrossFit – CrossFit

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Aerobic Capacity Test (Time)

For Time:

1600m Run

2000m Row

800m Run

1000m Row

400m Run

500m Row

Extra Credit

STRETCH and FOAM ROLL!!

8/14/18

The Strip CrossFit – CrossFit

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

Complete all Sets at 80-85%

3 Minute Intervals

Metcon (4 Rounds for reps)

4 Rounds of:

15 GHD Situps (weighted opt)

15 Dragon Flies

1 Min Plank

Max Double Unders

Rest

8/13/18

The Strip CrossFit – CrossFit

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Shoulder Press (3-3-3-3)

85% of 1RM

Push Press (2-2-2-2)

Continue to build from last Strict Press over 4 sets

Metcon (AMRAP – Reps)

2 Min AMRAP

7 Push Press 75/55

7 Sumo Deadlift Highpulls

*Rest 1 Min

2 Min AMRAP

7 Push Ups

7 Power Snatch

*Rest 1 Min

REPEAT 2 MORE TIMES
No more than 60% of your highest 2 push press

Skills Sunday

The Strip CrossFit – CrossFit

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Gymnastics

Bar Muscle Up technique work

Metcon (Time)

30-20-10

Thrusters 95/65

9-6-3

Bar Muscle Ups (pull-up/bar dip)

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Rounds)

In teams of 4 Complete 7 Full Rounds of:

15/10 Cal Bike

15 Wall Balls

40ft Sled Pull

200m Run
Switch once all 4 team members are finished

8/10/18

The Strip CrossFit – CrossFit

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Toes-To-Bar (Max)

5 Rounds Alternating Minutes of:

15 Burpees to Bar

MAX Unbroken or 10 Knee raises

15 Back Extensions

Rest

Metcon (AMRAP – Rounds and Reps)

7Min AMRAP

35 Double Unders (50 Singles)

15 Kettlebell Swings American 70/53

8/9/18

The Strip CrossFit – CrossFit

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The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10min to Establish 1 RM Press then 15 at Squat and Deadlift

500m Row (Time)

Max Effort 500m Row
GO FOR IT!

Shoulder Press (1)

Back Squat (1)

Deadlift (1)

8/8/18

The Strip CrossFit – CrossFit

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Power Snatch (1-1-1-1-1-1-1-1-1-1)

Every Min one rep

Metcon (Time)

21-15-9

Power Snatch 95/65

Chest to Bar Pullups
Time Cap 10 Minutes

No more than 70% of last Snatch

8/7/18

The Strip CrossFit – CrossFit

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Front Squat (3-3-3-3-3)

Metcon (Time)

5 Rounds for Time:

30 Abmat Situps

20 Cal Row

10 Burpee Box Jumps 24/20
Time cap 20 Mins

Extra Credit

50 Banded Good Mornings

8/6/18

The Strip CrossFit – CrossFit

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Clean and Jerk (2-2-2-1-1-1-1-1)

Metcon (Time)

DB “Grace” 50/35

*rest 2 Minutes

DB “Isabel” 75/45
Grace is 30 Clean&Jerks

Isabel is 30 Power Snatches