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2/21/18

The Strip CrossFit – CrossFit

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

First 5 Reps are Power and Full on 90 Secs

Metcon (Time)

30 Cal Row

30 Pwr Snatches 95/65

*Rest 2 Mins

20 Cal Row

20 Pwr Snatches 115/75

*Rest 2 Mins

10 Cal Row

10 Pwr Snatches 135/95

2/20/18

The Strip CrossFit – CrossFit

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Back Squat (7-7-7-7-7)

At 60% Every 3 Minutes

Metcon (Time)

100 Wall Balls for Time

* Every time you break 10 Pushups/10 Situps

2/19/18

The Strip CrossFit – CrossFit

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Thruster (5-5-5-5-5)

Every 3 Mins Building

Metcon (3 Rounds for reps)

3 Min AMRAP

3 Chest to Bar Pullups

3 Thrusters 95/65

Rep scheme 3,6,9,12,…

Rest 2 Mins

Repeat two additional times
Rx+ Middle Round do Bar Muscle Ups

2/17/18

The Strip CrossFit – CrossFit

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2/16/18

The Strip CrossFit – CrossFit

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

Every 90 sec building to a heavy

Metcon (Time)

15-12-9

Clean & Jerk 135/95

Toes to bar

2/15/18

The Strip CrossFit – CrossFit

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

Immediately into 10 Heavy DB rows each

every 4Mins

Metcon (AMRAP – Rounds and Reps)

7 Min Amrap

35 Double Unders

10 DB Shoulder 2 Overhead 50/35

2/14/18

The Strip CrossFit – CrossFit

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

Building in weight on 2 min interval

Metcon (5 Rounds for time)

5 Individually Timed Rounds every 5 mins

400m Run

10 Front Squats 75%

10 Box Jumps

2/13/18

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Rounds)

EMOM for 20Min Alternating

Cal Bike 10/7

1 Rounds of Cindy

(5 pullups/10 pushups/15 air squats)
Rx+ option is 5 C2B

2/12/18

The Strip CrossFit – CrossFit

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Deadlift (5-5-5-5)

Build over Sets on 3Min Interval

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

40 Cal Row

40 Wall Balls

40 Deadlifts 185/125

30 Cal Row

30 Wall Balls

30 Deadlifts 225/155

20 Cal Row

20 Wall Balls

20 Deadlifts 275/185

10 Cal Row

10 Wall Balls

As Many Deadlifts at 315/205

Partner WOD Saturdays!

The Strip CrossFit – CrossFit

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Metcon (Time)

5 rounds for Time with a Partner:

400m Run

40 Wall Balls over Rig

20 Power Cleans Shared 135/95

10 Sync Burpees