Alexis

TSCF/TVF – The Strip CrossFit Skill Work Toes to Bar Route 91 Tribute Workout (Time) 58 Cal Bike directly into 91 Toes to bar *Every Break 1 wall walk

TSCF/TVF – The Strip CrossFit Metcon (Time) 1000-800-600-400-200m Runs 10-8-6-4-2 Complexes 3 Power Cleans 115/85 3 Front Squats 3 Shoulder to OverheadRun 1000m then share 10 complexes, then 800m then 8 and so on

TSCF/TVF – The Strip CrossFit Snatch EMOM for 5min 1 Hang + 1 Snatch EMOM for 5min 1 Snatch Choice 5 additional min to hit a Max Rep Metcon (Time) 25 DB Snatch 25 Toes to Bar 25 DB Snatch 25 Toes to Bar 25 DB Snatch *12min Time Cap

TSCF/TVF – The Strip CrossFit Back Squat Every 3 Minutes 3 Reps at 60% 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Unbroken Wall Balls (AMRAP – Reps) One set of Unbroken Wall Balls 20/14 once you break any remaining reps from 110 are burpees for time -OR- “Karen”Score for this

TSCF/TVF – The Strip CrossFit Bench Press Alternating 90sec of 5 Bench Press Starting at 70% 5 Strict Chin-ups (weight opt) Weighted Chin-ups Row Sprints (6 Rounds for time) 12min Alternating EMOM -150/100m Row Sprint! -Max Ring Support hold (30sec)Score Rows here Support Holds (6 Rounds for time) Extra Credit 3 sets of 10 Lat

TSCF/TVF – The Strip CrossFit Full Week Programming With another competition around the corner this week has a play on some of the events that will be featured at Apollo Games. I hope you enjoy them as much as I did writing them out 🙂 If you’re interested in competing, talk w a coach. We

TSCF/TVF – The Strip CrossFit Metcon (Weight) 5 Sets Alternating Minutes -1 Complex of: Clean Hang Clean Shoulder to Overhead -30sec Kipping Pull-ups or BMU (RX+) Metcon (5 Rounds for reps) Score of Pullups or BMU Metcon (AMRAP – Rounds and Reps) 10min AMRAP or Completion 10-8-6-4-2 Front Squats 95/65 Burpee 8-6-4-2 Front Squats 135/95

TSCF/TVF – The Strip CrossFit Handstand Strength Work (No Measure) Every 2min for 5 sets: (you choose) Handstand Walks, HSPU, handstand Holds 20min AMRAP (AMRAP – Rounds and Reps) 1-3-6-9-12-15 Wall Walks 10-30-60-90-120-150 Double-Unders

TSCF/TVF – The Strip CrossFit Metcon (AMRAP – Rounds and Reps) 30min AMRAP (you go, I go) 8x db snatches 50/35 6x db box step ups 4x devil presses 50/35 *every 6min including the start 400m run

TSCF/TVF – The Strip CrossFit Clean and Jerk 15min to build to a heavy! Metcon (Time) 3 Rounds for time 15/10 Cal Bike 10 Burpees 5 Shoulder to Overhead 135/95 *Rest 2 Minutes