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Las Vegas Crossfit

8/3/20

The Strip CrossFit – CrossFit

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Power Clean (4-4-3-3-2-2)

Every 2min building

Reps are Touch and Go

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

3 Power Cleans 185/125

6 Burpees Over the Bar

9 Wall Balls 20/14

Skills Sunday

The Strip CrossFit – CrossFit

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Gymnastics

Kipping Technique Work for both Bar and Rings

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15/12 Cal Row

12 Pushups

9 Toes to Rings or Bar

8/1/20

The Strip CrossFit – CrossFit

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Metcon (Time)

4 Rounds with a Partner

50 Wall Balls 20/14

50 KB or DB Deadlifts 53/35

50 Box Step Ups w Plate 45/35

7/31/20

The Strip CrossFit – CrossFit

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Hang Power Snatch (3-3-3-3-3)

Every 2:30 building

Metcon (Time)

15-12-9-6-3

Hang Power Snatches75/55

Burpees

#thirtythursdays

The Strip CrossFit – CrossFit

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Metcon (Weight)

Every Min Alt for 10 Rounds

40 Double Unders or (30sec practice)

10 GHD Situps

3 Strict Press+10 Banded Pullaparts

7/29/20

The Strip CrossFit – CrossFit

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Back Squat

20min to build to a heavy Double

Metcon (Time)

15 Back Squats 225/155

30 Box Jumps 24/20

12 Back Squats

24 Box Jumps

9 Back Squats

18 Box Jumps
No more than 70% of heaviest double

7/28/20

The Strip CrossFit – CrossFit

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Deadlift (5-5-5-5-5)

Every 2:30min building

Double Overhand Grip

Metcon (AMRAP – Reps)

On the 0:00]

40/30 Calorie Row

20 American Swings 70/53

[On the 5:00 & 9:00]

30/24 Calorie Row

15 American Swings

[On the 13:00, 16:00, & 19:00]

20/15 Calorie Row

10 American Swings

7/27/20

The Strip CrossFit – CrossFit

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Gymnastics

Every Min for 10min

10 Hollow Rocks/5 V-ups or Tucks

Big Booty Cindy (AMRAP – Rounds and Reps)

20min AMRAP

5 Pullups

10 Pushups

15 Lunges
Stationary (Front or Back)

Skills Sunday

The Strip CrossFit – CrossFit

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Gymnastics

Handstand Progressions

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

10 Abmat Situps

15ft handstand walk

(1 Elevated Around the World)

50 Cal Bike Sprint (Time)

50 Calories on Bike as fast as possible
“Extra Credit” 🙂

7/25/20

The Strip CrossFit – CrossFit

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Metcon (Time)

50-40-30-20-10

Cal Row

DB or KB Strict Press 35/25

-Directly into

50-40-30-20-10

Burpees

DB or KB Muscle Cleans
Share work with Partner