Alexis

TSCF/TVF – The Strip CrossFit Back Squat Every 3 Min Building 5 Reps at 50% 5 Reps at 65% 5 Reps at 75% Max Reps at 85% Metcon (5 Rounds for time) Every 3 Minutes for 5 Rounds 200m Run 10 DB Lunges 50/35s 10 Toes to Bar

TSCF/TVF – The Strip CrossFit Bench Press Alternating 90sec for 5 Rounds 10 Bench Press Start at 60% 10 Ring Rows Metcon (AMRAP – Rounds and Reps) 20min AMRAP or Completion 10-20-30-40-50 Cal Row 5-10-15-20-25 Z-press 50/35sIf you can do the round of 10 unbroken it’s too light. If you complete it put your time!

TSCF/TVF – The Strip CrossFit Deadlift Alternating 2min With 90sec Pace Run 5 reps at 50% 5 reps at 65% 5 Reps at 75% Unbroken Reps at 85% Metcon (AMRAP – Rounds and Reps) 12min AMRAP 1-2-3-4-5-… Wall Walks or +10 Plank Shoulder Taps 10 American Swings 70/53 15 Abmat Sit-ups 30 Double Unders

TSCF/TVF – The Strip CrossFit Full Week Programming Monday: Barbell Complex Tuesday: Deadlifts Wednesday: Upper Body Thursday: Back Squat Friday: Clean and Jerk Max! Metcon (Weight) Every min for 10 Sets 2 Cleans 2 Front Squats 2 Shoulder to OverheadYes you can squat clean the second and thruster the first shoulder to overhead Metcon (AMRAP

TSCF/TVF – The Strip CrossFit Full Week Programming Monday: Barbell Complex Tuesday: Deadlifts Wednesday: Upper Body Thursday: Back Squat Friday: Clean and Jerk Max! Gymnastics -hand stands- (tabata to start) Metcon (AMRAP – Rounds and Reps) 12min AMRAP 1+hand stand walk or wall walk 2+box jump 200m run

TSCF/TVF – The Strip CrossFit Front Squat 15min to build to a 2 rep heavy from FLOOR Metcon (AMRAP – Rounds and Reps) 20min AMRAP Full Rounds Alternating with Partner 10-8-6-4-2 Reps of: Front Squats 95/65 Burpees over Bar Toes to Bar Complete all the way through 10-8-6-4-2 then increase to 135/95, 155, 105, 185/125

TSCF/TVF – The Strip CrossFit Snatch EMOM for 5 Rounds 1 Hang Snatch + 1 Snatch EMOM for 5 Rounds 1 Snatch 1-time exercise (AMRAP – Reps) 10min AMRAP 10 DB Snatch 50/35 Max Dips (min 3) 10 DB Snatch Max Strict Pull-ups (min 3) at the 10min mark 1min max bicep curlsYour score is

TSCF/TVF – The Strip CrossFit Glute Work! Bulgarian Split Squats Every 2 Minutes for 3 Sets Alternate Legs 7 Heavy, 7 Moderate, 7 Body Weight Core & Conditioning (5 Rounds for time) Every 4min for 5 Rounds 15 GHD Sit-ups (RX+ 20 unbroken) Directly into 400m Run or 500/400m Row Rest Remaining Time

TSCF/TVF – The Strip CrossFit 1-time exercise (AMRAP – Rounds) EMOM for 30min 5 Burpees 3 Pull-ups 1 Power Clean Rds 1-10@ 135/95 Rds 11-20@ 185/125 Rds 21-30@ 225/155Put in the number of completed rounds before you can no longer complet it in the minute then take a full minute off and get back into

TSCF/TVF – The Strip CrossFit Strength 4 Rounds 90sec -10 DB Bench Press + -10 Double DB Bent Over Rows 90sec -15/10 Cal Bike (recovery pace) 90sec -10 Back Squats + -30-45sec Wall Sit 90sec -15/10 Cal Bike (recovery pace) 1-time exercise (AMRAP – Rounds and Reps) 6min AMRAP 3-6-9-12-15-…. Wall Balls 20/14 Toes to