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Las Vegas Crossfit

9/16/19

The Strip CrossFit – CrossFit

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Deadlift (5-5-5-5)

Every 3 Minutes Building

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Chest to Bar Pull-ups

10 Plyo Pushups

15 High Heel Air Squats

+1 Deadlifts 225/155
Increase Deadlifts by 1 each round

Skills Sunday

The Strip CrossFit – CrossFit

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Gymnastics

Skill work on one legged squats

Metcon (Time)

5 rounds

400m row

20 alt one legged squats

10 DB hang clean and jerk @50/35

Partner Wod Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

75 sync Abmat Situps Buy in/out

60-50-40-30-20

KB Swings American 70/53

KB Goblet Squats

400m relay run after each
Breakup and Share the reps however youd like

9/13/19

The Strip CrossFit – CrossFit

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

Superset with 7 Heavy Rows each arm 3min

Metcon (Time)

5 Rounds of

10 Burpees over the Bar

10 Hang Power Cleans 115/75

10 Push Press 115/75

9/12/19

The Strip CrossFit – CrossFit

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Capacity Work

Alternating minutes for 10min

3 weighted Chin-ups/3 Strict Handstand Pushups

Metcon (Time)

7 Rounds of

400m Run

10 pull-ups

RX+ Sub 5 Bar Muscle Ups

20min Time Cap

9/11/19

The Strip CrossFit – CrossFit

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9/11 Tribute WOD (Time)

2001m Row into

2 Rounds of

9 Deadlifts (275/185)

11 Box Step-ups (Each Leg) 45/35

*rest 5 Mins and repeat

9/10/19

The Strip CrossFit – CrossFit

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

Every 2 Min Increasing

Metcon (4 Rounds for time)

4 Individual Rounds

21/15 Cal Bike

15 Toes to Bar

9 Power Snatch 115/75

*Rest roughly 2 min btw Rds

Cool Down

3 sets of 10 each arm KB highpulls

9/9/19

The Strip CrossFit – CrossFit

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Back Squat (2-20)

15min to build to a heavy 2 rep then 20 reps at 70%

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

KB Swings left 53/35

KB Thruster Left

KB Reverse Lunge
All left then Right then Increase by 1 each time through

Skills Sunday

The Strip CrossFit – CrossFit

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Gymnastics

30min of Ring Muscle Up Transition work

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

+3 Ring Muscle Ups

25 KB Swings American 35/26

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Power Clean (3)

15min to Build to a heavy Triple Power Clean & Front Squat

Metcon (Time)

2000m Row (Partner Holding Hang)

50 Deadlifts 135/95

1000m Row (Partner Holding Front Rack)

50 Power Cleans 135/95

500m Row (partner holding bottom Squat)

50 Front Squats 135/95