TSCF/TVF – The Strip CrossFit
Full Week Programming
This week we will be continuing with our 3 strength lifts plus adding in a fun 5×5 on weds as we will be going light leading into the open workout on friday! Remember even if you are not signed up for it you can still participate in it as it will be scheduled fridays for the next 3 weeks
Monday: Back Squat
Tuesday: Push Press
Wednesday: Deadlift & Bench Press
Thursday: Front or Overhead Squat
Friday: Crossfit Open Workout 23.1
Back Squat (3-3-3+/-)
Every 3 Minutes
3 Reps at 70%
3Reps at 80%
3+/- Reps at 90%
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
15/10 Cal Bike
15 Toes to Bar
1) 10 Squat Cleans 135/95
2) 8 Squat Cleans 155/105
3) 6 Squat Cleans 185/125
4) 4 Squat Cleans 205/135
5) 2 Squat Cleans 225/155
If you complete it, your score is 5 Rounds and put your time and weights used in comments
Some prior weight scaling options
M75/95/115 F55/65/75/85/