Alexis

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is all about “quality” heavy reps. 3reps can be considerably heavier than when we do 5reps but that being said keep quality a priority and work at small increases over the 6 sets. Monday: Back Squat Tuesday: Bench & Row Wednesday: Core […]

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Handstand Holds/Pushup Practice Metcon (Time) 5 Rounds 10 Handstand Push Ups 20 Dumbell Snatches (50/35) 400 Meter Run

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Butts & Guts Partner Edition! 1000 reps for time! KB Swings Russian 53/35 Abmat Situps Goblet Squats 53/35 Russian Twists 45/35 (L+R=1) Cal of Choice or Burpees! Alternating minutes till you complete all the reps40min time cap

Fitness – The Strip CrossFit View Public Whiteboard Bench Press (10-10-10-10-10) Every 3min at roughly 60% Super set with 8-10 Heavy Double DB Rows Metcon (Time) 30 Toes to Bar 3 Rounds of complex 20 Toes to Bar 2 Rounds of complex 10 Toes to Bar 1 Round of complex Dumbbell Complex: 12 Deadlifts 50s/35s

Fitness – The Strip CrossFit View Public Whiteboard Hang Snatch (2-2-2-2-2-1-1-1-1-1) Every 90s Building Power or Squat If doing squat 2s are one of each Metcon (Time) 75 Front Squats for time 95/65 *Every 3min including start 400m Run RX+ Overhead Squats 15min time capIf you don’t finish the squats put your total left as

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) “Mostly” Bodyweight Core & Cardio! -Add a new movement every round 10 Burpees 10 Burpees 15 Alternating V-ups 10 Burpees 15 Alternating V-ups 20 Walking Lunges 10 Burpees 15 Alternating V-ups 20 Walking Lunges 25 Box Jumps 20″ 10 Burpees 15 Alternating V-ups 20 Walking

Fitness – The Strip CrossFit View Public Whiteboard Press Complex 1 Strict Press 2 Push Press 3 Push JerksEvery 2minutes building for 5 sets Metcon (AMRAP – Rounds and Reps) 4min AMRAP 15/12 Cal Row 10 KB Swings American 53/35 5 DB Strict Press 50s/35s or Strict HSPU Rest 2 Minutes 8min AMRAP 30/24 Cal

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Mon: Murph Prep + Cleans Tues: Press Complex Weds: Long form cardio w Core Thurs: Snatch Friday: Bench Power Clean (2-2-2-1-1-1-1-1) Every min Building 2s are 1 Hang Power Clean and 1 from Floor 1s are From the Floor Metcon (AMRAP – Rounds and

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Pistol Squat Practice Metcon (Time) 4 Rounds 30 Double Unders (60 singles) 20 Abmat Sit Ups 10 Pistol Squats (Each Leg) Metcon (Time) 4 Rounds 30 Double Unders (60 singles) 20 Abmat Sit Ups 10 Pistol Squats (Each Leg)

Fitness – The Strip CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 Rounds shared w partner, one working at a time 0-2min 400m Run (200m each) 2-4min 30 Power Snatch 95/65 4-6min 400m Run 6-8min 30 Clean & Jerks 95/65 8-10min 400m Run 10-12min 30 Front Squats 95/65 At the 36min mark Tabata CoreRX+