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TSCF/TVF – The Strip CrossFit
Full Week Programming
Monday: Thruster
Tuesday: Glutes and Abs
Wednesday: Gymnastics
Thursday: Deadlift and Bench Press
Friday: Snatch & Core
Deadlift
20min to Build to a heavy set of 3 on both
Bench Press
Workout (Time)
21-15-9
Deadlifts 225/155
Calorie Row
Rest 3 Minutes
21-15-9
Bench Press 135/95
Cal Row
Treat these as two all out efforts, the 3 minutes should be plenty of time to recover before the second