Alexis

TSCF/TVF – The Strip CrossFit Skill Work Pistol Squats Metcon (Time) 15 Min AMRAP 10 Alternating Pistol Squats 12 Plate Ground to Overhead (45/35) 15/10 Cal Row

TSCF/TVF – The Strip CrossFit Power Clean 15min to build to a heavy single Metcon (AMRAP – Rounds and Reps) 15min AMRAP 5 Burpees to Bar 3 Toes to Bar 1 Power Cleans 135/95 After 10 Rounds increase to 155/105 After 20 Rounds increase to 185/125These rounds are meant to be 30ish sec each. Scale

TSCF/TVF – The Strip CrossFit View Public Whiteboard Strength Choice for the Day: Overhead or Front Squatz Front Squat (10-10-10-10-10) Start at/or Above 50% of 1RM Every 3 Minutes Overhead Squat (10-10-10-10-10) Metcon (5 Rounds for reps) Alternating EMOM 50 Double Unders 15 Wall Balls 20/14 (30/20) Max DB Bench Unbroken 50/35s (65/45) Extra Credit

TSCF/TVF – The Strip CrossFit View Public Whiteboard Deadlift (3-3-3-3-3) Shoulder Press (3-3-3-3-3) Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsGet After it! An old CrossFit Classic Benchmark Sub DB Push Press 50/35 or “Perfect Tempo Push-ups”

TSCF/TVF – The Strip CrossFit View Public Whiteboard Full Week Programming Monday: Barbell Complex Tuesday: Back Rack Lunges Wednesday: Cardio and ROPE CLIMBS Thursday: Deadlift/Press and Benchmark Friday: Front or Overhead Squat Metcon (6 Rounds for reps) EMOM 30 15/10 Cal Bike or 15 Box Jumps 24/20 15 GHD Sit-ups 15 Shuttle Runs Max Rope

TSCF/TVF – The Strip CrossFit View Public Whiteboard Full Week Programming Monday: Barbell Complex Tuesday: Back Rack Lunges Wednesday: Cardio and ROPE CLIMBS Thursday: Deadlift/Press and Benchmark Friday: Front or Overhead Squat Back Rack Lunge (10-10-10-10-10-10-10-10) Every 90sec All 10 Reps on One Leg Rear foot can be elevated if you’d like (Bulgarian) Record it

TSCF/TVF – The Strip CrossFit View Public Whiteboard Full Week Programming Monday: Barbell Complex Tuesday: Back Rack Lunges Wednesday: Cardio and ROPE CLIMBS Thursday: Deadlift/Press and Benchmark Friday: Front or Overhead Squat Barbell Complex (Weight) Every 2 Minutes for 10 Sets Deadlift Hang Power Clean Front Squat Squat Clean Shoulder to Overhead Metcon (Time) 10

TSCF/TVF – The Strip CrossFit Double Under Practice (No Measure) Metcon (Time) 4 rounds 30 Double Unders (50 singles) 20 Handstand Plate Walk (Left + Right = 1) 10 V-Ups 5 Push Ups

TSCF/TVF – The Strip CrossFit View Public Whiteboard Partner WOD (Time) 50-40-30-20-10 Cal Row DB Push Press 50/35 or HSPU Cal Row Wall Balls 20/14 (Female Cals 40-32-24-16-8)Share Everything, Break It Up However You’d Like

TSCF/TVF – The Strip CrossFit Bench Press (2-2-2-2-2-2-2-2-2) Alternate Minutes with Weighted Chin Ups Weighted Chin-ups (2-2-2-2-2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) Get as Far as Possible in 10min 1-2-3-4-5-6-7-8 Toes to Bar 2x DB Snatch 50/35 Then… 1-2-3-4… Bar Muscle Ups 2x DB Snatch 75/50