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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+

Announcements LAST DAY to order your Memorial Murph Shirts! Red, White and Blue Tanks or Ts avail!! Fitness – The Strip CrossFit View Public Whiteboard Double Overhand Grip Deadlift (5-5-5-5-5) Every 3 Minutes, Reset Grip after every Rep Stay between 70-80% of 1RM Superset with 1min Plank Metcon (3 Rounds for reps) Rd1 EMOM 4min

Announcements LAST DAY to order your Memorial Murph Shirts! Red, White and Blue Tanks or Ts avail!! Fitness – The Strip CrossFit View Public Whiteboard Preview Treat today like a technique and skill day. Work on good quality movement on the barbell then break down your weak point on the gymnastics piece and challenge yourself

Announcements Two more days to order your Memorial Murph Shirts! Red, White and Blue Tanks or Ts avail!! Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) 3 Rounds 50 WallBalls 20/14 400m Run 30 DB Incline Bench Press 50s/35s 20″ 200m Run 10 Back Squats 225/155Try to scale for 2-3 sets on WallBalls,

Fitness – The Strip CrossFit View Public Whiteboard Hang Clean (3-3-3-2-2-2-1-1-1-1) Every 90sec 3s are 3 Power or 2 Power and 1 Squat 2s are 2 Power or 1 Power and 1 Squat 1s are 1 Power or 1 Squat Metcon (Time) 200 Double Unders 100/80 Calorie Row 50 Hang Power Cleans 135/95 Break Up