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Las Vegas Crossfit

2/21/19

The Strip CrossFit – CrossFit

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Capacity Work

Alternating for 10Mins

10 Ring Pushups

10 Ring Rows

Metcon (5 Rounds for reps)

5 Rounds of

In 2 Minute complete:

30 Abmat Situps

Max Cal Row

* 2 Min Rest

2/20/19

The Strip CrossFit – CrossFit

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Front Squat (1)

20min to build to a heavy single

Metcon (Time)

1-10

Front Squat 115/85

Back Squat

*buy in/out 20 Burpees over bar
Time Cap 10mins 40% of 1RM

2/19/19

The Strip CrossFit – CrossFit

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Capacity Work

Alternating for 10 Minutes

20-30 Sec Ring Support Hold

20-30 Sec Handstand Hold

Metcon (AMRAP – Rounds)

EMOM for 16min

15/10 Cal Bike

15 KB Swings (American) 70/53

15 Box Jumps 24/20

15 Db Push Press 50/35

2/18/19

The Strip CrossFit – CrossFit

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Clean (1)

Power or Squat

15min to build up to a heavy Single

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Power Cleans 155/105

10 Chest to Bar Pullups

15 Wall Balls 20/14
Or 10 Rounds. Whichever comes first

Skills Sunday

The Strip CrossFit – CrossFit

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Skill Work

15min of Double Under Technique work

Metcon (Time)

10 Rounds

10 KB Deadlift 70/53

15 pushups

30 Double Unders

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

5 Rounds for time

400m Run

50 KB Swings (Amer) 53/35

50 Abmat Sit-ups
Run Together

Partner Hang during KB

Partner Plank during Sit-ups

30min Time Cap

2/15/19

The Strip CrossFit – CrossFit

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Thruster (2-2-2-2-2)

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

02/14/19

The Strip CrossFit – CrossFit

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Power Snatch (1-1-1-1-1-1-1-1-1-1)

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

2/13/19

The Strip CrossFit – CrossFit

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Gymnastics

15 min Muscle Up Transitions Work

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scaling

15 Jumping Chest to Bar

50 Wall Balls

200 singles

CF Open Week

The Strip CrossFit – CrossFit

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CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Cool Down

Accumulate 3min of a L-Sit hold