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Las Vegas Crossfit

CF11/29/21

Fitness – The Strip CrossFit

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Strength

Week 3 of 5 of our 5×5 Strength

If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets

Mon: Front Squat & Clean

Tues: Push Press & Pull-ups

Weds: Long Form Cardio

Thurs: Lunge & Snatch

Fri: Deadlift & Bench

Front Squat (5-5-5-5-5)

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

Every 3 Minutes

Metcon (Time)

10-9-8

Hang Squat Cleans 95/65

Burpees over Bar

*1 Min Rest then:

7-6-5

Hang Squat Cleans 135/95

Burpees over Bar

*1 Min Rest then:

4-3-2-1

Hang Squat Cleans 185/125

Burpees over Bar

14 Minute Time Cap
Use no more than 60,75&90% of power cleans from earlier portion

Skills Sunday

Fitness – The Strip CrossFit

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Skill Work

Bar Muscle Ups

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

30 db Snatches (50/35)

15 Box Jumps (24″/20″)

5 Bar Muscle Ups

Partner WOD SATURDAYS

Fitness – The Strip CrossFit

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Metcon (Time)

10 Rounds of

7 Hang Power Cleans 75/55

7 Front Squats

7 Shoulder to Overhead

8 Rounds of

200m Run Relays (4 each)

6 Rounds of

5 Hang Power Cleans 95/65

5 Front Squats

5 Shoulder to Overhead

4 Rounds of

200m Run Relays (2 each)

2 Rounds of

3 Hang Power Cleans 115/85

3 Front Squats

3 Shoulder to Overhead

RX+ Mens 95/115/135

Womens 65/85/95
You do a round then your partner. Runs are you go, I go style

11/26/21 CF

Fitness – The Strip CrossFit

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Strength

Week 2 of 5 of our 5×5 Strength

If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets

Mon: Front Squat & Clean

Tues: Push Press & Pullups

Weds: Lunge & Snatch

Thurs: 8K Turkey Day

Fri: Deadlift & Bench

Double Overhand Grip Deadlift (5-5-5-5-5)

Bench Press (5-5-5-5-5)

Every 3 minutes

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

100 Situp Buy In then:

Cal Row

Foot Elevated Push-ups

Rep scheme is 3,6,9,12,15,18, etc

8K Turkey Day WOD!

Fitness – The Strip CrossFit

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Metcon (Time)

Complete 8 Rounds of:

1000m Run (Scale 800,600,400)

Complete a Movement

In Any Order

50/40 Cal Row

50/40 Cal Bike

50 Wall Balls

50 KB Swings American 53/35

50 Ring Rows

50 GHD or Abmat Situps

50 Lunges

50 Pushups

Dress warm!!! You can always shed layers!!
Try to Scale runs for no more than 5mins each and movements to no more than 3min

11/24/21 CF

Fitness – The Strip CrossFit

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Strength

Week 2 of 5 of our 5×5 Strength

If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets

Mon: Front Squat & Clean

Tues: Push Press & Pullups

Weds: Lunge & Snatch

Thurs: 8K Turkey Day

Fri: Deadlift & Bench

Back Rack Lunge (10-10-10-10-10)

Hang Power Snatch (3-3-3-3-3)

Every 3 Minutes

Metcon (AMRAP – Rounds and Reps)

A. 5min AMRAP

Toes to Bar

DBL DB Power Snatch 50s/35s

*Increase by one each time

*Rest 1 Minute then

Pick up where you left off with

5min AMRAP

Situps

Single DB Power Snatch

11/23/21CF

Fitness – The Strip CrossFit

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Strength

Week 2 of 5 of our 5×5 Strength

If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets

Mon: Front Squat & Clean

Tues: Push Press & Pullups

Weds: Lunge & Snatch

Thurs: 8K Turkey Day

Fri: Deadlift & Bench

Push Press (5-5-5-5-5)

Weighted Pull-ups (5-5-5-5-5)

Every 3 Minutes

Metcon (Time)

3 Rounds of:

25 Push Press 75/55

25 Box Jumps 20″

25 KB Swings Amer 53/35

CF 11/22/21

Fitness – The Strip CrossFit

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Strength

Week 2 of 5 of our 5×5 Strength

If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets

Mon: Front Squat & Clean

Tues: Push Press & Pullups

Weds: Lunge & Snatch

Thurs: 8K Turkey Day

Fri: Deadlift & Bench

Front Squat (5-5-5-5-5)

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

Every 3min

Metcon (AMRAP – Rounds and Reps)

3min AMRAP

10 Hang Power Cleans 95/65

10 Front Squats

*1min Rest

3min AMRAP

10 Sumo Deadlift Highpulls

10 Burpees

*1min Rest

3min AMRAP

5 Hang Power Cleans 115/85

5 Front Squats

*1min Rest

3min AMRAP

5 Sumo Deadlift Highpulls

5 Burpees

Skills Sunday

Fitness – The Strip CrossFit

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Skill Work

Double Under Practice

Metcon (Time)

6 Rounds

3 Wall Walks

30 Double Unders

10 Cal Row

Partner WOD Saturdays

Fitness – The Strip CrossFit

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Metcon (Time)

25min to get as far as possible

25 Synchro Situps

10 Rounds of (5 each)

5 Wall Balls 20/14

3 Toes to Bar

1 Squat Clean 135/95

25 Synchro Situps

10 Rounds of

5 Wall Balls 20/14

3 Toes to Bar

1 Squat Clean 165/115

25 Synchro Situps

10 Rounds of

5 Wall Balls 20/14

3 Toes to Bar

1 Squat Clean 185/125

25 Synchro Situps

10 Rounds of

5 Wall Balls 20/14

3 Toes to Bar

1 Squat Clean 215/145
One partner working at a time.

Scale barbell accordingly.

M: 75/95/115/135/165/185

F: 55/65/85/95/115/125