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Las Vegas Crossfit

Sunday Skills

The Strip CrossFit – CrossFit

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Gymnastics

Handstand walk/hold practice

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

20 DB deadlifts 75/50lbs

Then 2 Rounds

50 ft briefcase carry 75/50lbs

50 ft handstand walk

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

With a partner Complete

100 Cal Row

25 Sync Sit-ups

100 KB Swings Russian 70/53

25 Sync Sit-ups

100 KB Swings Russian

25 Sync Sit-ups

100 Cal Row
While partner rows other plank

While partner Kb Swings other hangs

7/19/19

The Strip CrossFit – CrossFit

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

Every 2 Minutes

Metcon (Time)

7 Rounds

9 Power Cleans 155/105

6 Alternating Barbell Lunges

3 Muscle Ups (5 Pull-ups)
Bar or Ring Muscle Ups Ok

7/18/19

The Strip CrossFit – CrossFit

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Metcon (Time)

10 Rounds

10 Deadlifts 185/125

5 DB Strict Press 50/35

5 DB Push Press

50 Double Unders (75 Singles)

*Rest 1 Min
Must be unbroken sets on DL (50% or Less) and Press or decrease load

7/17/19

The Strip CrossFit – CrossFit

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Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Scaled:take 10 reps off everything

Treat this as a test of our Push-up/pull-up capacity

7/16/19

The Strip CrossFit – CrossFit

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The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
15min to build to a 1RM at each movement

500m Row (Time)

Max Effort 500m Row
Sprint!!! let’s get it

Stretching

Pigeon Stretch -1min each leg

Couch Stretch-1min each leg

Shoulder Press

Back Squat

Deadlift

7/15/19

The Strip CrossFit – CrossFit

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Gymnastics

Alternating Min for 10min

5-10 Ring Dips

10 False Grip Ring Rows

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

30 KB Snatch 35/24

20/15 Cal Row

10 Shuttle Sprints

*1 min rest

Stretching

1min Low Dragon Each Leg (Ankle Mobility)

Skills Sunday’s

The Strip CrossFit – CrossFit

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Gymnastics

Body Positioning/Lat Drills

Kip Swings

Toes to Bar Progressions

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

Toes to Bar

KB Swings Russian 53/35

*2 Min Rest

4min AMRAP

Knees to Elbows

KB Goblet Squats 53/35
Reps increase by 3 each time

Partner WOD Saturday’s

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Reps)

20min AMRAP

50 Thrusters 95/65

40 Thrusters 115/85

30 Thrusters 135/95

20 Thrusters 165/115

10 Thrusters 185/125

*each time the bar drops both partners do 3 Burpees
Scaled

Men’s-45/65/95/115/135

Women’s-35/45/65/75/95

7/12/19

The Strip CrossFit – CrossFit

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Metcon (Time)

10 Rounds for Time

10 Bench Press 135/95

10 KB Swings Russian 70/53

10 GHD Situps

15/10 Cal Row Sprint!!

*rest 1 Min
All Sets Must Be Unbroken Otherwise Decrease Weight

Ring Dips (Max-Max-Max)

From High Rings if have MUs

Rest 2 min between attempts