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Las Vegas Crossfit

1/20/20

The Strip CrossFit – CrossFit

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Power Clean (3-3-3-3-3)

Every 2:30 Min building

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

ROUNDS OF

3 Unbroken Pwr Cleans 135/95

5 Ring Dips

7 C2B/Pullups/Rows

*200m Run
One round then run, then two rounds then run, then three and so forth

Cool Down

400m jog right after 20min is up

Wood Baby Wod

The Strip CrossFit – CrossFit

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Metcon (Time)

Wood Baby Shower WOD

Baby Making 🙂

50 Sync Air Squats

Rushing to Hospital

50 Cal Row

Delivery

50 Hanging Knee Raises

*take the Wall Ball off

Trip Home

400m Run w Wall Ball

Change the baby

Both partners put a diaper on KB

Playing w the Baby

50 KB Swings overhead if diaper comes off must stop and put back on

Getting woken up at night

50 alternating up/downs

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

5-10-15-20-25-20-15-10-5

Cal Row

25ft Overhead Walking Lunge

Wall Balls 20/14

25ft Overhead Walking

** Rest 1 Minute
30min Time Cap

1/17/20

The Strip CrossFit – CrossFit

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Deadlift (3-3-3-3-3)

Every 3 Minutes Building

Metcon (Time)

5 Rounds of

10-8-6-4-2 Deadlifts

20 Alt DB Snatch 50/35

30 Double Unders (50 Singles)

*1 minute rest
Use 275/185 or 80% of 3 for Deadlift weight

1/16/20

The Strip CrossFit – CrossFit

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Bench Press (7-7-7-7-7-7-7)

Alternating Minutes with

One arm Chinese DB Row

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

15/12 Cal Row

KB Clean Left 53/35

KB Thruster Left

KB Clean Right

KB Thruster Right
Start at 5 and Add one Rep each round

May use DB instead of KB

Core & Cardio

The Strip CrossFit – CrossFit

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Core Series

4 Rounds of Alternating Minutes

15 GHD Situps

15 Dragon Flies

30Sec/30 Sec Star Side Plank

Rest

Metcon (Time)

3 Rounds for time

800m run (Sub 1000/800m row or 62/40cal Bike)

Rest 2 min

Extra Credit

Run an additional 800m 😉

2minute pigeon stretch L/R

1/14/20

The Strip CrossFit – CrossFit

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Back Squat (2-2-2-20)

Every 3 Minutes building then 70-75%

Metcon (Time)

5 Rounds for Time

15/12 Cal Bike

10 Toes to Bar (15 sit-ups)

10-8-6-4-2 Front Squats 165/115

*Rest 30 Seconds
Reps on Front Squat Decrease each Round

1/13/19

The Strip CrossFit – CrossFit

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Push Press (3-3-2-2-1-1)

Every 2 Minutes building

Hero WOD Jack (AMRAP – Rounds and Reps)

20min AMRAP

10 Push Press 115/75

10 KB Swings American 53/35

10 Box Jumps 24/20

Skills Sunday

The Strip CrossFit – CrossFit

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Overhead squat

Technique and skill work

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

10 Chest to Bar

10 Overhead squats 96/65

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Power Clean (1)

15min to build to a heavy single

Metcon (AMRAP – Reps)

20min AMRAP with a Partner

800m Run together

30 sync Burpees

60 Power Cleans 135/95

20 Sync Burpees

40 Power Cleans 165/115

10 Sync Burpees

Max Power Cleans 185/125
Scaled

M-75/95/115/135

F-55/65/75/95