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Las Vegas Crossfit

10/20/20

The Strip CrossFit – CrossFit

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Hang Power Clean (3-2-2-1-1-1)

Every 2min Building

Metcon (AMRAP – Rounds and Reps)

3min AMRAP

9 DB Deficit Pushups

6 Deadlifts (Double Overhand)

3 Hang Power Cleans 155/105 or 60%

Rest 1min x 5 Rounds
Pickup where you left off

10/19/20

The Strip CrossFit – CrossFit

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Back Squat (5-5-5-5-5)

Every 3 Min Building

Superset with 10-15 Banded Kickbacks each leg

Metcon (Time)

3 Rounds of

15/12 Cal Row

15 Strict Press 95/65

3 Rounds of

12/9 Cal Row

12 Strict Press

3 Rounds of

9/7 Cal Row

9 Strict Press
18min Time Cap

Extra Credit

50 Bench Dips & Barbell Curls

Skills Sundays

The Strip CrossFit – CrossFit

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Gymnastics

Handstand practice and shoulder skill work.

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Hang Power Cleans 95/65

12/9 Cal Row

5 Wall Walks (20ft Handstand Walk)

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

30min AMRAP

3 DB Clean & Jerks 50/35

6 DB Front Squats

9 Pullups

*Every 10min 75 Situps

10/16/20

The Strip CrossFit – CrossFit

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Core Series

4 Alternating Rounds

60sec work 30sec rest

Weighted Plank

Max Tuck or L-Sit Hold

Metcon (Time)

4 Rounds for Time

10 Burpees to Plate 45/35

15 Plate Ground to Overhead

20 Overhead Lunges

200m Run w Plate

#thirtythursdays

The Strip CrossFit – CrossFit

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Metcon (3 Rounds for weight)

Rd1 EMOM for 9min Alternating

7 Deadlifts @60-65%

7 Bench Press @60-65%

12/9 Cal Bike

*rest 1 minute

Rd2 EMOM for 9min Alternating

5 Deadlifts @70-75%

5 Bench Press @70-75%

12/9 Cal Bike

*rest 1 minute

Rd3 EMOM for 9min Alternating

3 Deadlifts @80-85%

3 Bench Press @80-85%

12/9 Cal Bike
Want a little more “sweat equity” bump the Cals to 15/11

Extra Credit

50 Barbell Curls

50 Bench Dips

Complete in as few sets as possible

Bench Press

Deadlift

10/14/20

The Strip CrossFit – CrossFit

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Power Snatch

Every Min for 4 Min

3 High Hang Power Snatch

*1min Rest

Every Min for 4 Min

3 Hang Power Snatch Knee

*1min Rest

Every Min for 4min

3 Power Snatch from Floor

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

7 Toes to Bar (situps)

14 DB Snatch 50/35

21 Double Unders (40 singles)

10/13/20

The Strip CrossFit – CrossFit

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Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
This is one of the original Benchmark workouts. Give it your all!

Last done 8/26/19

Extra Credit

5 Rounds of

10 Weighted Situps

10 Leg Raises

10 Russian Twists (L+R=1)

10/12/20

The Strip CrossFit – CrossFit

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Weighted Glute Bridge (8-8-8-8-8)

Every 3min for 5 Sets Building

Superset with 10 Banded Hamstring curls or 5 Nordic Curl Negatives

Metcon (5 Rounds for reps)

AMRAP 3Min

30/24 Cal Row

20 American Swings 53/35

Max Pullups (strict)

*Rest 1 Minute and Repeat 4 Additional Rounds

Skills Sunday

The Strip CrossFit – CrossFit

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Gymnastics

Single leg squat work

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 box jumps 30/24

10 alternating single leg squats

200 m run