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Las Vegas Crossfit

12/13/18

The Strip CrossFit – CrossFit

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Hang Power Snatch (2-2-2-2-2-2-2-2-2-2)

Building to no more than 80% NO MISSES!

Metcon (Time)

2 Rounds for Time

50 Double Unders (100 Singles)

25 Hang Power Snatch 75/55

50 Double Unders

25 Overhead Squats

12/12/18

The Strip CrossFit – CrossFit

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Back Squat (5-5-5-5-5)

Every 3 Min

Metcon (Time)

50-40-30-20-10

Ab Mat Situps

KB Swings (Russian) 70/53
Time Cap 15 Min

12/11/18

The Strip CrossFit – CrossFit

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

1 max weighted pullup after each set

Metcon (Time)

10 down to 1

Sumo DL Highpulls 135/95

Chest to Bar Pullups
12 min Time Cap

12/10/18

The Strip CrossFit – CrossFit

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Squat Clean (1-1-1-1-1-1-1-1-1-1)

Every 90sec

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Skills Sunday

The Strip CrossFit – CrossFit

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Skill Work

Rope climb skill work

Metcon (Time)

4 rounds for time

10 thrusters

10 burpees

2 rope climbs

Partner Wod

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AMRAP “35”

35 deadlifts 135/95

35 bench press

35 Back Squats

35 Shoulder to Overhead

35 Lunges

Share 35/24 Cals or 400m Run together before each movement
May take from the rack

12/7/18

The Strip CrossFit – CrossFit

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Capacity Work

10 Alternatitng Minutes of

10 False Grip Ring Rows

10 Ring Pushups

Or 2-3 Muscleups Every Min

Metcon (Time)

3 Rounds for Time

10 Double DB Clean & Jerks 50/35

5 Box Jumps 30/24

10 Double DB Snatch 50/35

5 Box Jumps

12/6/18

The Strip CrossFit – CrossFit

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Core Series

Alternating Minutes for 5 Rounds

15 GHD Situps

15 Dragon Flies

1 Min Plank Hold 30 Sec each side

1 Min Rest

Metcon (AMRAP – Rounds and Reps)

7Min AMRAP

Front Squats 155/105

Bar over Burpees
Increasing by 1 rep each round

12/5/18

The Strip CrossFit – CrossFit

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Power Clean (3-3-3-3-3)

Metcon (Time)

5 Rounds for Time

30 Wall Balls

20 Pull ups

10 Power Cleans 135/95
20 Min Time Cap

12/4/18

The Strip CrossFit – CrossFit

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Snatch Complex Power/Squat (1-1-1-1-1-1-1-1-1-1)

1 Power Snatch

1 Overhead Squat
Every Min on the Min

Metcon (Time)

15 Power Snatch 135/95

30 Overhead Squats

15 Power Snatch
No more than 75% of complex