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Las Vegas Crossfit

10/18/18

The Strip CrossFit – CrossFit

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Metcon (Time)

7 rounds for time

7 Burpees over bar

7 Thrusters 95/65

7 Pullups

Gymnastics

3 Rounds not for Time

Handstand Shoulder Taps (20 Building)

Back Extensions (20, weight optional)

10/17/18

The Strip CrossFit – CrossFit

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Snatch Balance (3-3-3-3-3)

If still getting comfortable Overhead sub OHS

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

5 Power Snatch 95/65

25 Double Unders (50 Singles)

5 Overhead Squats

25 Double Unders

5 Squat Snatch

25 Double Unders

Extra Credit

3 sets of 10 (not for time)

Strict Snatch Grip Press

10/16/18

The Strip CrossFit – CrossFit

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Core Series

5 Rounds on the Minute of

15 GHD Situps (possibly weighted)

15 Dragon Flies

15 Weighted side crunches each

Rest

Capacity Work

EMOM for 20 Min

50M SPRINT!!!

10/15/18

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)
10 Minutes to find Press 15 on Squat and Deadlift

500m Row (Time)

Max Effort 500m Row

Shoulder Press

Back Squat

Deadlift

Skills Sundays

The Strip CrossFit – CrossFit

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Gymnastics

30min of Skill/Technique

Kip Swing/Pull-up/Muscleups

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

9 Burpees over the Bar

6 Deadlifts 225/155

3 Bar Muscle Ups or Scale

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

For completion with a partner

10-1 reps of

Power Cleans 135/95

2x Air Squats

*400m Run after each round

10/12/18

The Strip CrossFit – CrossFit

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

8-10 Wide grip Chins after each set

Sled Work

It’s a surprise

10/11/18

The Strip CrossFit – CrossFit

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

Metcon (Time)

100 DB Snatch 75/50

*EMOM 5 Burpees
20min Time Cap

10/10/18

The Strip CrossFit – CrossFit

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Back Squat (10-10-10)

Build over 3 sets to a Heavy last set

Metcon (AMRAP – Rounds)

Every 3 Min for 6 Rounds

200m Run

10 Barbell Stepups 24/20

10 Barbell Lunges (Alternating) 95/65
Each round alternate Front/Back Rack

10/9/18

The Strip CrossFit – CrossFit

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Metcon (Time)

For Time:

2000m Row

100 Wall Balls 20/14

50 Toes to Bar

Cool Down

3 sets of 8-10(not for time)

Glute Ham Raises

Bottom Up KB presses

Weighted Hollow Rocks