Sunday Skills
Fitness – The Strip CrossFit View Public Whiteboard Skill Work Split Jerk (3-3-2-2-2-1-1-1-1) Every 90 seconds Metcon (Time) 21-15-9 Hang Cleans Push Jerks (125/95) *50 Double Unders between each round (100 singles)
May 2022
Butts & Guts Partner Saturday!
Fitness – The Strip CrossFit View Public Whiteboard Weighted Hip Thrust (8-8-8-8-8-8) Pause at top Every 2:30 building Superset with 8 Bodyweight Bulgarian Split Squats each leg Metcon (Time) 10 down to 1 Ground to Overhead Weighted Sit-ups Burpees to PlateEverything to be done together!
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5/20/22
Fitness – The Strip CrossFit View Public Whiteboard Double Overhand Grip Deadlift (3-3-3-3-3-3) Every 2:30min Building starting at 70% After each set do 5-7 AbWheels Metcon (5 Rounds for time) Every 3min for 5 Rounds 9/7 Calorie Bike (30sec sprint) 6 Toes to Bar 3 Front Squats 185/125Stagger start, goal should be under 90seconds
5/19/22
Fitness – The Strip CrossFit View Public Whiteboard Strength Choice of Power Clean or Snatch for the day. Not both Power Clean (3-3-3-2-2-2-1-1-1) Every 90sec building 3s-are 1 High/1Low/1 Floor 2s are 1 Low/1 Floor 1s are from floor Power Snatch Metcon (AMRAP – Rounds and Reps) 12min AMRAP 4 Alt DB Snatch 75/50 4
5/18/22
Fitness – The Strip CrossFit View Public Whiteboard Metcon (6 Rounds for time) Every 5min for 6 rounds 10 Situps 10 DB Deadlifts 50s/35s* 10 Situps 10 DB Lunges 10 Situps 10 DB Squats RX+ add a rep to everything every round 10,11,12,13,14,15 *both DB ends touch on DLs!!!Scale to reps that allow for 1+min
5/17/22
Fitness – The Strip CrossFit View Public Whiteboard Bench Press (3-3-3-3-3-3) Every 2:30min Building starting at 70% Superset with 8-10 Double DB Rows Metcon (AMRAP – Reps) 0-3min 21 Burpees 50 Double Unders (same singles) Max KB Swings American 53/35 3-6min 18 Burpees 50 Double Unders Max KB Swings American 53/35 6-9min 15 Burpees 50
5/16/22
Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is all about “quality” heavy reps. 3reps can be considerably heavier than when we do 5reps but that being said keep quality a priority and work at small increases over the 6 sets. Monday: Back Squat Tuesday: Bench & Row Wednesday: Core
Sunday Skills
Fitness – The Strip CrossFit View Public Whiteboard Skill Work Handstand Holds/Pushup Practice Metcon (Time) 5 Rounds 10 Handstand Push Ups 20 Dumbell Snatches (50/35) 400 Meter Run
Partner WOD Saturdays
Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Butts & Guts Partner Edition! 1000 reps for time! KB Swings Russian 53/35 Abmat Situps Goblet Squats 53/35 Russian Twists 45/35 (L+R=1) Cal of Choice or Burpees! Alternating minutes till you complete all the reps40min time cap
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CF5/13/22
Fitness – The Strip CrossFit View Public Whiteboard Bench Press (10-10-10-10-10) Every 3min at roughly 60% Super set with 8-10 Heavy Double DB Rows Metcon (Time) 30 Toes to Bar 3 Rounds of complex 20 Toes to Bar 2 Rounds of complex 10 Toes to Bar 1 Round of complex Dumbbell Complex: 12 Deadlifts 50s/35s
