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Las Vegas Crossfit

Partner WOD Saturdays

Fitness – The Strip CrossFit

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Metcon (Weight)

15min to find a heavy Cluster

Clean

Front Squat

Squat to Press

Metcon (Time)

20min AMRAP

Alternate Rounds with Partner

5 Pull-ups

3 Burpees

1 Cluster 135/95

9/24/21

Fitness – The Strip CrossFit

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Core Series

Alternating minutes for 4 Rds

15 GHD Sit-ups

15 Dragon Flies

30 Russian Twists 45/35

Rest

Metcon (Time)

500/400m Row

50 Plate Ground to Overhead 45/35

500/400m Row

9/23/21

Fitness – The Strip CrossFit

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Deadlift (6-6-6-6-6)

Use the same weight as last week or roughly 60-65%

Every 2minutes static

Metcon (Time)

30-24-18-12-6

Single DB Thruster 50/35

Box Stepup 24/20 and 50/35

*15min Time Cap

9/22/21

The Strip CrossFit – CrossFit

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

At roughly 70-75% Static

Superset with 5 Ring Rows

Every 90seconds

Metcon (Time)

3 Rounds of:

800m Run

Rest 2min
Sub is 1000/800m Row

9/21/21

The Strip CrossFit – CrossFit

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Hang Power Clean (2-2-2-2-2)

2 Cleans plus one Lunge each leg

Every 2 Min Building

Metcon (AMRAP – Rounds and Reps)

5 Rounds of: 3min Work/1min Rest

3 Hang Power Cleans 135/95

6 Back Rack Lunges

9 Toes to Bar, Ab Wheels or Situps
Pick up where you leave off. The bar can be on your back or front for lunges

9/20/21

The Strip CrossFit – CrossFit

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Front Squat (2-4-2-4-2-4-2-4)

2s are Front Squats

4s are Back Squat Same Weight

Every 90 seconds

Metcon (5 Rounds for time)

Every 3minutes for 5 Rounds

30 Double Unders (50 singles)

20 KB Swings American 53/35

10 DB Push Press 50s/35

RX+ HSPUs

Skills Sunday

The Strip CrossFit – CrossFit

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Skill Work

Toes To Bar Skill Work

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Toes To Bar

20 Alt. Db Snatches (50/35)

400 m row

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

100x Bear Complex with a partner

(Every two reps switch)

*every ten reps 10x box jumps (split) 20″

Bear Complex: 115/85

1x power clean

1x front squat

1x push press

1x back squat

1x push press

(Rx+ 135/95)

9/17/21

The Strip CrossFit – CrossFit

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Deadlift (3-3-3-3-3-3-3-3-3-3)

All sets at 60-65% every 90sec

Superset with a 20sec Wall Plank or Handstand Hold

Metcon (2 Rounds for time)

In a 5min window

9-15-21

Row, Bike Cals or Burpees

Wall Balls

*Rest 5 min

21-15-9

Row, Bike Cals or Burpees

Wall Balls
Choose any two

9/16/21

The Strip CrossFit – CrossFit

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Core Series

Every Min Alternating for 4 Rounds

15 GHD Situps

15 Dragon Flies

15 Weighted Side Bends each

Rest

Metcon (Time)

10-8-6-4-2

Devils Press 50s/35s

DB Box Step Overs 20″