×
Loading...

Partner WOD Saturday

The Strip CrossFit – CrossFit

View Public Whiteboard

Weightlifting

15min to build to a heavy Power Snatch with 2 Overhead Squats

Metcon (Time)

For Time w a partner:

200m Run 30 Power Snatch

200m Run 30 Overhead Squat

200m Run 20 Power Snatch

200m Run 20 Overhead Squat

200m Run 10 Power Snatch

200m Run 10 Overhead Squat
Men’s 115/Women’s 75

9/21/18

The Strip CrossFit – CrossFit

View Public Whiteboard

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

Superset with 5 HEAVY dumbbell row each arm

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

Chest to bar Pullups

Hand Release Pushups

DB Goblet Squat (50/35)
Increases by 3 each round

9/20/18

The Strip CrossFit – CrossFit

View Public Whiteboard

Do it for Joe! (Hero WOD) (AMRAP – Rounds)

Every 3 Min for 36 Minutes Complete

30 Double Unders (50 singles)

20 KB Swings American 53/35

10 Burpees
Time remaining each round is REST!

9/19/18

The Strip CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Ring Muscle Up and Transition work

Metcon (Time)

12-9-6

Squat Cleans

Ring Muscle ups
Mens Weights 135/185/225

Womens Weights 95/125/155

Weight should be roughly 50/70/90% of 1RM

Squat Clean

Power Clean

9/18/18

The Strip CrossFit – CrossFit

View Public Whiteboard

Strength

5 Sets Every 4 Minutes

10 Banded Sumo Deadlifts

15 Banded Stepups each Leg

Metcon (Time)

21 Toes to Bar

42 Abmat Situps

15 Toes to Bar

30 Abmat Situps

9 Toes to Bar

18 Abmat Situps

Buy in/out 50 Cal Row
15min Time Cap

9/17/18

The Strip CrossFit – CrossFit

View Public Whiteboard

Thruster (2-2-2-2-2)

Build to a heavy Double from the rack

Metcon (Time)

2 Rounds for time

30 Push Press 135/95

30 Back Squats 135/95

30 Box Jumps 24/20

Rest Day! Gym Closed

The Strip CrossFit – CrossFit

View Public Whiteboard

Extra Credit

Go for a walk, light jog or STRETCH!!

Partner WOD Saturdays

The Strip CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

2 Rounds for time

100 Cal Row Shared

*Partner holding weighted plank 25/15

100 KB Swings 53/35

*Partner holds 155/105 in the front rack

50 Sync Abmat Sit-ups

9/14/18

The Strip CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

For Time:

800m Run

50 Wall Balls 20/14

800m Run

50 Wall Balls

800m Run

50 Wall balls

800m Run

Strength

4 sets of 3 Tempo Backsquat

3 Sec Hold, 3 Down, 3 at Bottom, Up Fast

Rest as needed

9/13/18

The Strip CrossFit – CrossFit

View Public Whiteboard

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

EMOM Build to a Heavy Single

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
*If not able to do the 2nd weight listed we will scale