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Las Vegas Crossfit

2/20/20

The Strip CrossFit – CrossFit

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Front Squat (1)

20min to Build to a heavy single. Let’s see some big lifts!!

Metcon (Time)

5 Rounds for Time

30/25 Cal Row

20 Goblet Squats 50/35

10 Ab Wheels
Time Cap 25min

Cool Down

Thoracic Rotation

2 sets of 5 reps per side

2/19/20

The Strip CrossFit – CrossFit

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Power Clean (3-3-2-2-1-1-1)

Every 2 Minutes Building

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Workout is Power Clean

Cool Down

Accumulate 2 Minutes of a Bar Hang

Accumulate 2 Minutes each arm Overhead KB hold

2/18/20

The Strip CrossFit – CrossFit

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Gymnastics

Every 2 Minutes for 5 Rounds

3 Weighted Chin Ups

-Superset with 15 Banded Pull Throughs

Metcon (Time)

50/40 Cal Bike

50 KB Swings American 70/53

50 Box Jumps 24/20

50 Push Press 95/65 or HSPU
Break up however you’d like. 16min Cap

RX+ unpartitioned

Stretching

60-90 second pigeon stretch each leg

2/17/20

The Strip CrossFit – CrossFit

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Strength

Every 5 Minutes for 3 Sets

7-7-7 Bulgarian Lunge (heavy, med, body weight)

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

200m Run

10 Weighted Situps (1DB)

Manmaker 35/25 *increase one each round
Manmaker consists of

Row L/R, Push up, squat clean to press

Gym Closed for Renovation

Announcements

Gym Closed Saturday and Sunday for Renovations

The Strip CrossFit – CrossFit

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Extra Credit

Go to SIn City Crossfit and Cheer for the members competing (8a-2p)

2/14/20

Announcements

Gym Closed Saturday and Sunday for Renovations

The Strip CrossFit – CrossFit

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Metcon (Time)

“Swole Mates”

Alternating rounds with a Partner for 25mins

9 KB Swings American 53/35

6 Box Jumps 24/20

3 Power Cleans 135/95

*after every 6 rounds run a 400 together

Cool Down

Foam Rolling-10 passes on each Quad minimum

2/13/20

Announcements

Gym Closed Saturday and Sunday for Renovations

The Strip CrossFit – CrossFit

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Metcon (Weight)

10 Rounds of:

In 2 Minutes Complete

10 Deadlifts (For Quality)

10 DB Bench Each Arm Separate

*Alternate w 2 Min Moderate pace Row

2/12/20

The Strip CrossFit – CrossFit

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Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale Jumping Pullups

Capacity Work

5 Rounds not For Time (quality)

12/9 Cal Bike

10 Bar Dips or 1 max Set if Less

10 DB high pulls each arm

2/11/20

The Strip CrossFit – CrossFit

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Core Series

5 Alternating 1 minute weighted plank holds

Metcon (Time)

50-40-30-20-10

Abmat Situps

10 Overhead Walking Lunges 45/35

Plate Ground to Overhead 45/35

10 Overhead Walking Lunges

Cool Down

1 minute Bully Stretch each arm

2/10/20

The Strip CrossFit – CrossFit

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Gymnastics

Alternating for 10minutes

10 Ring Pushups

10 Ring Rows

Metcon (Time)

5 Rounds of

200m Run

10 Burpees over Bar

Directly into

50 Back Squats 135/95
Hard Cap 18min

Sub 12/9 cal bike

Cool Down

100 Single leg Weighted Hip Bridge (alternate every 10)