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Las Vegas Crossfit

11/16/18

The Strip CrossFit – CrossFit

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Push Jerk (2-2-2-2-2-2)

Metcon (Time)

21 Hang Power Cleans 135/95

15 Front Squats

9 Shoulder to Overhead

*Rest 2 Minutes

14 Hang Power Cleans 155/105

10 Front Squats

6 Shoulder to Overhead

*Rest 2 Minutes

7 Hang Power Cleans 185/125

5 Front Squats

3 Shoulder to Overhead
Max 60/70/80% of Jerk Weight

11/15/18

The Strip CrossFit – CrossFit

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Power Snatch (1)

20min to build to a 1RM

Metcon (Time)

10-1 Power Snatch 95/65

5 Burpees over the bar after each set
12min Time Cap

11/14/18

The Strip CrossFit – CrossFit

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Capacity Work

Squat Capacity Test (10 Minutes)

Odd Minutes- 3 Front Squats @75-80%

Even Minutes-6 Back Squats

Metcon (Time)

30-20-10-20-30

Cal Row

KB Swings (American) 53/35
21/14/7 Womens Cals

15min Time Cap

11/13/18

The Strip CrossFit – CrossFit

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Bench Press (5-5-5-5-5)

7-10 Strict Pullups between sets

Metcon (AMRAP – Reps)

12min AMRAP

100 Abmat Situps

Max Toes to bar

*Every Min on the Min 20 Double Unders/30 Singles

Veterans Day HERO WOD

The Strip CrossFit – CrossFit

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Saman (Time)

8 Rounds for Time:

13 Deadlifts (185lb/125lb)

17 Wall Balls (20lb/14lb)

400m run
Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his return dive. 13 deadlifts for the number of people Saman gave his life for. 17 wall balls for the number of days the boys were trapped under ground. 8 X 400m for the 3.2km the boys were into the cave

11/11/2018

The Strip CrossFit – CrossFit

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Gymnastics

Kipping practice

Toes to bar skill work

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

500m row

20 DB hang squat cleans 50/35

20 Toes to bar

Partner WOD Saturdays!

The Strip CrossFit – CrossFit

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Metcon (Time)

5 Rounds for time with Partner

50 Back squats 165/105

400m run

50 deadlifts

400m sled push

11/9/18

The Strip CrossFit – CrossFit

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Gymnastics

Muscle up technique work

Whos gonna get their FIRST?!

Metcon (Time)

5 Rounds for time

5 Ring Muscleups

10 Front squats 185/125

15 Burpees
Sub ring transitions if unable to do Muscleups

11/8/18

The Strip CrossFit – CrossFit

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Power Snatch (3-3-3-3-3)

Touch and Go Reps

Metcon (4 Rounds for reps)

4 Rds Alt on the Minute

15/10 Cal Bike

15 GHD Situps

Max Power Snatch 135/95

Rest
No more than 75% of last triple

11/7/18

The Strip CrossFit – CrossFit

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Shoulder Press (3-3-3-3-3-3)

Superset with 6 each arm Dumbbell Row

Metcon (Time)

1000m Row

50 Dips

1000m Row

50 Pushups
Rx+ Rings for Both