April 2022

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Kipping/Bar Muscle Up Practice Metcon (Time) 4 Rounds 400m Run 20 DB Hang Clean & Jerks (50/35) 2 Muscle Ups

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Part A 5 Rounds of A: 15/10 Cal Row B: 15/10 Cal Bike C: 15 GHD sit-ups Part B -10 DB Burpees -8 Front Squats -6 Dbl DB Snatch -4 Thrusters -2 Devil Press One partner does Part A while the other does Part B,

Fitness – The Strip CrossFit View Public Whiteboard Bench Press Every 2min Press Up, 5sec Down 5 Reps at 40% 5 Reps at 45% 5 Reps at 50% 5 Reps at 55% 5 Reps at 60% Superset with 8-10 underhand Grip Rows Metcon (AMRAP – Rounds and Reps) 12min AMRAP +1 DB Strict Press 35s/25s

Fitness – The Strip CrossFit View Public Whiteboard Power Clean Every 2:30 do the following complex unbroken (for quality!) 1 Hang Power Clean (above knee) 1 Front Squat 1 Hang Power Clean (below knee) 1 Front Squats 3 Squat Cleans from floor @50% of Power Clean @55% @60% @65% Metcon (Time) 7 Rounds of 7

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) 2min Work/1min rest Alternating buy in of: 15/10 Cal Row 15/10 Cal Bike Till you Complete 100 Wall Balls 20/14 100 Box Jumps 24/20″ *time cap 12 RdsYour score is the total number of minutes needed to complete it Start with either Wall Balls or

Fitness – The Strip CrossFit View Public Whiteboard Push Press Every 2min Push Press Up, 5sec Down 5 Reps at 40% 5 Reps at 45% 5 Reps at 50% 5 Reps at 55% Metcon (Time) 5 Rounds of: 25 Double Unders 15 Sit-ups 10-8-6-4-2 DB Snatch 75/50 Then Repeat with DB Shoulder to OverheadSplit reps

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is a DELOAD week for our strength cycle before starting a new one next week. Last week we took almost everything to the max so this week we will be doing some tempo work. keep it light and practice “Perfect” form on reps.

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Squat Snatch (3-3-3-2-2-2-1-1-1) Metcon (Time) 5 Rounds 12/9 Cal Bike 3 Squat Snatch *Rest 2 minStart at 60% and increase by 5-10lbs every round. Snatches do not need to be unbroken

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Share Everything! One working/One Holding 50/40 Cals *Plank Hold (Everytime!) 200 Wall Balls 20/14 *Bar Hang 50/40 Cals 200 KB Swings American 53/35 *Handstand Hold or Pike 50/40 Cals 200 Sit-ups *Hollow Hold 50/40 Cals

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks! Monday: Back Rack Lunge Tuesday: Push Press Wednesday: Long Form Cardio w “Some” weights 🙂 Thursday: Squat Clean Friday: Bench Bench Press 5 Reps at 80% 3 Reps at 85%