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1/23/18

The Strip CrossFit – CrossFit

Clean and Jerk (1)

30 Minutes to Build to a 1RM

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

1/22/18

The Strip CrossFit – CrossFit

Shoulder Press (3-3-3-3-3)

Superset with 7-10 Good Mornings

Metcon (Time)

100 KB Swings for time (American) 70/53

Every 2 Mins must perform 20/15 Cal Bike till Completion

Partner WOD Saturday Surprise!!

The Strip CrossFit – CrossFit

Metcon (Time)

With a partner complete the following:

50-40-30-20-10

DB Thrusters 50/35

C2B Pullups

After Completion of each round run 400m

1/19/18

The Strip CrossFit – CrossFit

Squat Clean (1)

20 Minutes to Build up to a heavy Single

Metcon (AMRAP – Rounds)

EMOM for 20Mins

5 Wall Balls

3 Bar over Burpees

1 Squat Clean

1/18/18

The Strip CrossFit – CrossFit

Metcon (Time)

25 Deadlifts 185/125

800M Run

25 Abmat Situps

25 Back Extensions Abmat

50 KB swings (Russian)

25 Back Extensions

25 Abmat Situps

800 M Run

25 Deadlifts 185/125

Shoulder Press (3-3-3-3-3)

every 2 minutes with 10 Good Mornings after each set

1/17/18

The Strip CrossFit – CrossFit

Gymnastics

10 Alternating of each

HSPU 10 sec hold-10 sec negative

Chin-Up 10 sec hold-10 sec negative

Metcon (AMRAP – Reps)

7 Min Amrap

HSPU

T2B

reps increase 3,6,9,12,etc

1/16/18

The Strip CrossFit – CrossFit

Weightlifting

10 Sets of 3 Position Squat Snatch on a 90 Sec Interval

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

1/15/18

The Strip CrossFit – CrossFit

Back Squat (3-3-3-3-3)

Every 3 Minutes for 5 sets

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 C2B Pullups

10 Ring Dips

**1000M Buy in

Partner Wod Saturdays!!

The Strip CrossFit – CrossFit

Metcon (Time)

In Teams of 2 complete the following

5-10-15-20-25-20-15-10-5

Cals on Bike

OH Lunge with Ball

Wall Balls

OH Lunge with Ball
Both Partners must complete the work at each amount

1/12/18

The Strip CrossFit – CrossFit

3 Position Power Snatch (3-3-3-3-3-3-3-3-3-3)

Every 1:30 for 10 sets

Metcon (2 Rounds for reps)

4min AMRAP

15 Power Snatch 95/75

15 Box Jumps

Rest 2 Min

4min AMRAP

15 Overhead Squat

15 Box Jumps