Fitness – The Strip CrossFit
Full Week Programming
As we move into week 2 (Cycle 2 of 3) in our strength series this is going to be VERY beneficial if we put our last numbers into the system. Percentage work is all best utilized when we are working from something current. Our way to PR is to accurately track our lifts and have good numbers to train from. Hit those third set +’s with as many reps as you can. This will really build us up for the next weeks test!
Friday we will be continuing to focus on Getting the strength possible to get up onto the rings or working muscle up technique/cycling
Monday: Back Squats
Tuesday: Bench Press
Wednesday: Fun Barbell Complex + Awful Workout 
Thursday: Deadlift & Shoulder Press
Friday: Muscle Up or Pull-ups/Dips
Back Squat
3 Reps at 70%
3 Reps at 80%
3+ Reps at 90%
Every 3 Minutes
Metcon (Time)
10 Rounds for Time:
10 KB Swings American 53/35
15 Abmat Sit-ups
30 Double Unders
RX+ 70/53 KB First 3 Rounds Need to be unbroken