TSCF/TVF/TSBB – The Strip CrossFit
Full Week Programming
Monday: Front Squat
Tuesday: Traditional or Sumo Deadlift & Press
Wednesday: Core & Cardio
Thursday: Clean & Jerk or Snatch
Friday: Bench & Row
Front Squat (3-3-3+/-)
Every 3 Minutes
3 Reps at 70%
3 Reps at 80%
Max Reps at 90% (Goal 3+/-)
Workout (AMRAP – Rounds and Reps)
4 Rounds (RX+ 2 Rounds)
24 Sit-ups (48 reps)
18 Wall Balls 20/14 (36 reps)
12 Pull-ups (24 reps)
6 Front Squats 155/105 (12 reps)
These are the same movements just larger portion of work capacity at each