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Las Vegas Crossfit

1/20/21

The Strip CrossFit – CrossFit

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Power Snatch

EMOM for 4Min

3 Position Snatch (hip/knee/ground)

*1Min Rest

EMOM for 4Min

2 Position Snatch(knee/ground)

*1min Rest

EMOM for 10min

1 Snatch from ground

Metcon (2 Rounds for reps)

In 10 Min Complete

5min AMRAP

10 Power Snatch 75/55

15 Abmat Situps

*remaining time establish a Max set of Double Unders
Enter total reps of the AMRAP as Rd1 and DUs Rd2

Double-Unders

1/19/21

The Strip CrossFit – CrossFit

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Back Squat (3-2-1-1-1)

Every 3min building to a heavy single

Superset with 15 Hollow Rocks

Alternative: do 5 sets of 5

Metcon (Time)

40/32 Cal Row

30 DB Box Step overs 50/35 & 24/20″

30/24 Cal Row

20 Box Step overs

20/16 Cal Row

10 Box Step Overs

10/8 Cal Row

5 Step Overs
DBs must start and come to a rest on the floor only. NO DROPPING PLS 🙂

Cool Down

Couch Stretch Each Leg

1min Minimum per Leg

1/18/21

The Strip CrossFit – CrossFit

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

Every 2min Building

Superset with 10-15 Pushups

Metcon (4 Rounds for time)

Every 5min for 4 Rounds

3 Rounds of

3 Power Cleans @70%

6 Chest to Bar Pullups

9 Burpees over Bar
Post weight used in comments

If unable to complete in 5min turn into an AMRAP resting 30 sec after each round

Gymnastics Skill Work

The Strip CrossFit – CrossFit

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Gymnastics

Handstand Push-up skill work

Metcon (AMRAP – Rounds and Reps)

20 Single DB hang squat cleans 50/35

15 box step ups

10 hspu or DB push press

Partner WOD Saturday

The Strip CrossFit – CrossFit

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Metcon (Time)

Field Day WOD!

A. 150 GHD situps

B. 400m Sled Push 225/155

C. 150 Back Extensions

D. 400m DBL KB Carry

100m OH, 200m Front, 100m OH

E. 150/120 Cal Bike

*400m Run together after each
Complete in any order

1/15/21

The Strip CrossFit – CrossFit

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Gymnastics

Alternating min for 10min

20-30 Sec Ring Support

20-30 Tuck Hang

Metcon (Time)

800m Run or 1000/800m Row

21 DB Bench Press 50/35

21 Pullups

*1min Rest

400m Run or 500/400m Row

15 DB Bench Press

15 Pullups

*1min Rest

200m Run 250/200m Row

9 DB Bench Press

9 Pullups
RX+ 21 PU, 15 C2B, 9 BMU

Extra Credit

50 Alternating DB Curls

#thirtythursdays

The Strip CrossFit – CrossFit

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Metcon (3 Rounds for weight)

Every Min for 10min

3 Overhead Squats

Every Min for 10min

2 Front Squats

Every Min for 10min

1 Back Squat
If still new to the Overhead squat, treat the first 10min as positional and skill work

Post heaviest OHS, FS and BS as Rds 1,2&3

1/13/21

The Strip CrossFit – CrossFit

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Double Overhand Grip Deadlift (3-2-1-1-1)

Every 3 Min Building

All Hand release with FULL LOWER

Let’s See some BIG NUMBERS!!

Superset with 15 Hollow Rocks

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

3 Deadlifts 275/185 or 75%

6 Toes to Bar

9 Box Jumps 24/20

1/12/21

The Strip CrossFit – CrossFit

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Push Press (3-3-3-3-3)

TEMPO: 4sec Hold overhead and 4sec Down

Every 3 min Building

Superset with 3 Chin-ups 5sec Negatives

Metcon (Time)

10 Down to 1

Renegade Rows

DB STRICT Press

*50 singles after each

18min Time Cap
Go as heavy as allows for strict press. Put weight in comments

Renegade row is

1 Left pull

1 Right Pull

1 Pushup

Cool Down

50 Bent Over Reverse Flys

1/11/21

The Strip CrossFit – CrossFit

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

Every 3min Building

Superset with 10 KB Side Lunges each Side

Metcon (3 Rounds for time)

Every 5min complete

3 Rounds of:

10/7 Cal Bike, 10/7 Row, or 10 Burpees

10 American Swings 53/35
RX+ 15/10 Cals & 15 Burpees

Switch Cardio Each Round

Cool Down

100 Penguin Abs