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Las Vegas Crossfit

9/30/20

The Strip CrossFit – CrossFit

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Deadlift

Every Min for 4 Minutes

10 Deadlifts @50-60%

Rest 1 Minute

Every Min for 4 Minutes

10 Dumbbell Bench Press

Rest 1 Minute

Every Min for 4 Minutes

10 Sumo DL @same%

Rest 1 Minute

Every min for 4 Minutes

5L/5R Single DB Incline Bench Press

Metcon

Choice of either a 2k Row or 1 Mile Run for Time

2k Row (Time)

Max Effort 2k Row

1-Mile Run (Time)

Max Effort 1-Mile Run

9/29/20

The Strip CrossFit – CrossFit

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Clean and Jerk (3-3-2-2-1-1-1-1)

Every 2 Minutes Building

The 3s and 2s are all cleans then all jerks

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Jerks 135/95

Chest to Bar Pull-ups

9/28/20

The Strip CrossFit – CrossFit

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Front Squat

Every Min Alternating for 14min

Odd: 2 Front Squats @ 70-80%

Even: 4 Back Squats

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

21/15 Cal Row

15 Abmat Situps

9 American Swings 70/53
Bike Cals 15/11

9/27/20

The Strip CrossFit – CrossFit

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Gymnastics

Muscle Up Skill Work and Dip work

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Muscle Ups/Dips

2-4-6-8-10-12-14-16-18-20

DB snatch 50/35

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

1k Run

50 Sync DB Squats 50/35

1K Run

50 Sync DB Push Press

1k Run

50 Sync DB Thruster

1K Run
-All Reps are done w One Dumbbell.

-Scale run to a distance that can be completed in 8min or less.

-Bike or Row Sub Avail

9/25/20

The Strip CrossFit – CrossFit

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Strength

Every 90sec alternating do 5 sets each

10 Single Leg Romanian Deadlift

15-20 Banded Kickbacks

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Box Jumps 30/24

10 Pull ups

10 Foot Elevated Push ups
Choose a rep scheme and movement that allows for early on unbroken sets

Cool Down

Tabata Ab “Finisher” 🙂

#thirtythursdays

The Strip CrossFit – CrossFit

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Snatch

Power or Squat Snatch

Every Min for 30min

First 10 are one from the hang and one from floor

Then 20 singles from hang or floor

*must do 3 rounds at a weight before adding

Extra Credit

400m Overhead Single KB Carry

9/23/20

The Strip CrossFit – CrossFit

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Front Squat

20min to Build to a Heavy 1RM

Metcon (Time)

150 American Swings 53/35

*EMOM till completion 3 Front Squats 135/95 or 60%
Time Cap 15Min

9/22/20

The Strip CrossFit – CrossFit

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Strength

Every 3 Min for 5 Rounds

10 Bench Press

10 DB High Pulls (each side)

10-15 Banded Pull Aparts

Metcon (AMRAP – Reps)

On the 0:00]

40/30 Cal Row or (28/21 Bike)

20 Burpees Over Rower

[On the 5:00 & 9:00]

30/24 Calorie Row (21/17 Bike)

15 Burpees over Rower

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

20/15 Calorie Row (14/11 Bike)

10 Burpees over Rower

Extra Credit

50 Bench Dips (as few sets as possible)

9/21/20

The Strip CrossFit – CrossFit

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Strength

Alt Legs Every 90sec for 5 sets

15 Bulgarian Split Squats

5 w 2DBs, 5 w 1DB, 5 no weight

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

Double Unders then

15 Abmat Situps

12 DB Deadlifts 50/35

9 DB Hang Power Cleans

6 DB Push Press
Increase Double Unders by 10 Each Round. Double reps for Singles.