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Las Vegas Crossfit

Skills Sunday

The Strip CrossFit – CrossFit

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Gymnastics

Handstand and Handstand Walk practice

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

20 DB Snatch Alt 50/35

25ft Handstand Walk

20 DB Snatch Alt 50/35

25 ft handstand Walk

Partner Wod Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

5-4-3-2-1 Rounds Each of

9 Air Squats

6 Pushups

3 Power Cleans 155/105

400m Run
Starts w a 400m Run

Open WOD 19.5

The Strip CrossFit – CrossFit

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Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes
Scaling is 65/45 and Jumping Pullups

3/21/19

The Strip CrossFit – CrossFit

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Strength

10 Alternating Minutes of 10 Reps

Single Leg Romanian Deadlift

Skill Work

KB Single arm Clean and Swing

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

Briefcase Dead lift 53/35

KB Single Arm Swings

KB Single Arm Cleans

KB Rack Reverse Lunge

KB Rack Side Lunge

*increase by 1 after both arms

Cool Down

10 Min Stretching

3/20/19

The Strip CrossFit – CrossFit

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Core Series

4 Rounds alternating Minutes

15 Rower Pike Ups

15 Weighted straight arm Situps 25/15

30 Russian Twists 25/15

Minute Rest

Metcon (Time)

3 Rounds for Time:

1000m Row

800m Run

3/19/19

The Strip CrossFit – CrossFit

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Bench Press (3-2-1-1-1)

Super Set with 7 Lat Pullovers

Metcon (Time)

50 Double Unders

25 DB Floor Press 50/35

50 Double Unders

25 DB Push Press

50 Double Unders

25 DB Push ups

50 Double Unders

25 DB Handstand Pushups (Strict)
12min Time cap

Extra Credit

100 Strict bentover rows

Alternate as needed

3/18/19

The Strip CrossFit – CrossFit

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

Every Min for 10mins

First 5 are 1 Power and 1 Squat then Squat Only

Metcon (Time)

30-20-10

Burpees over Bar

Chest to Bar Pullups

Front Squats
Weights for the Front Squat

Mens 95/135/185

Womens 65/95/125

Weights roughly 50/65/80%

Skills Sunday

The Strip CrossFit – CrossFit

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Weightlifting

15 minutes to build up to a heavy snatch grip deadlift

10 min EMOM

2 snatch pulls from floor

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
If not wearing green finish with 17 Burpees over bar 🍀

Partner Wod Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

50-40-30-20-10

DB Hang Clusters 50/35

Box Jumps 24/20

Weighted Abmat Sit-ups 50/35

400m Run
30min Time Cap

Open Workout 19.4

The Strip CrossFit – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period
Scale is Pullups for Muscle Up and 65/45