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Skills Sundays

The Strip CrossFit – CrossFit

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Weightlifting

Overhead Squat Technique Practice

Metcon (AMRAP – Rounds)

4 Rounds of

10/7 Cal Bike

10 Box Jumps

10 Overhead Squats 95/65
Done Fight gone bad style with 1 min rest after rounds

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

With a partner complete

30-20-10

DB Hang Squat Cleans Left 50/35

DB Snatches Left

DB Hang Squat Cleans Right

DB Snatches Right

Burpees

7/20/18

The Strip CrossFit – CrossFit

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

Build to a Heavy Double

Metcon (Time)

For Time:

2000m Row

100 Thrusters 45/35

*each time you set down the bar 2 rope climbs

7/19/18

The Strip CrossFit – CrossFit

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Gymnastics

Core Complex 5 Rounds

15 GHD Situps

15 Dragon Flies

1 Min Plank Hold

1 Min Rest

Metcon (Time)

For time with a partner

1 Sled Push/Pull (heavy)

10-1 Burpees

7/18/18

The Strip CrossFit – CrossFit

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Push Jerk (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins

5 Shoulder to Overhead 135/95

5 Back Squats

10 Back Rack Lunge (alternating)

30 Sec Superman Hold

7/17/18

The Strip CrossFit – CrossFit

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Gymnastics

Alternating for 10 Min

2 Weighted pullups (5 Banded)

L Sit Hold 30 Sec Max

Metcon (Time)

“Double Helen”

3 Rounds for Time

800m Run

42 KB Swings (American) 53/35

24 Pullups

7/16/18

The Strip CrossFit – CrossFit

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Power Clean (2-2-2-2-2-2)

Build to a heavy Double

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Skills Sunday

The Strip CrossFit – CrossFit

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Gymnastics

Pistol Progressions and Skill Work

Metcon (Time)

10-20-30-40-50

kB Swings Russian 53/35

10 Pistols

10 Burpee Box Jumps

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Clean and Jerk (1)

15 Min to build to a Heavy

Metcon (Time)

With a Partner Complete:

10 rounds of 10 C&J 95/65

8 rounds of 8 @115/75

6 rounds of 6 @135/95

4 rounds of 4 @ 155/105

2 rounds of 2 @ 185/125
Must Complete 10/7 Cal row before each set

*30 MIN TIME CAP

7/13/18

The Strip CrossFit – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

5 Rounds for Time

40 Double Unders 60 Singles

30 Abmat Situps

20 DB Snatch Alternating 50/35

10 Burpees