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Las Vegas Crossfit

4/12/21

The Strip CrossFit – CrossFit

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Pullups/Pushups Capacity (2 Rounds for reps)

Every Min for 10Min 5Pullups/10Pushups
Find scales that allow for similar reps across all 10min

Rd1 Enter Pull-ups

Rd2 Enter pushups

Popeye (Time)

150 KB Swings American 53/35
12min Cap

Extra Credit

400m Briefcase Carry

Try and limit switches to one each direction.

Skills Sunday

The Strip CrossFit – CrossFit

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Skill Work

Double Under Skill Work

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Extra Credit

100 Russian Twists

Partner Wod Saturdays Outdoor

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

25min AMRAP

50 Russian Swings 70/53

50 Goblet Squats

50 Sumo Deadlift Highpulls

*400m Run after each together
Share the Reps

4/9/21

The Strip CrossFit – CrossFit

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Skill Work

Single Leg Squat Practice

Rope Climb Technique

Metcon (5 Rounds for reps)

Every Minute Alternating

15 GHD Situps or Situps

15 Single Leg Squats or Scale

3 Rope Climbs or Scale

**bring long socks if climbing**

4/8/21

The Strip CrossFit – CrossFit

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

Every 3min Builiding

Metcon (3 Rounds for time)

On the 5min for 3 Rounds

20 Deadlifts 185/125 or 50%

20/15 Cal Row

20 Wall Balls 20/14

20/15 Cal Row

Stretching

4 Scorpions Each Side

4 Child Pose to Cobra

4/7/21

The Strip CrossFit – CrossFit

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Weighted Dips (1RM)

Weighted Pull-ups (1RM)

15min to Build to a Heavy Single Dip and Pullup

Metcon (AMRAP – Reps)

20min AMRAP

400m Run

Max Ring Dips

200m Run

Max Chest to Bar Pullups
Minimum 5 reps per attempt

4/6/21

The Strip CrossFit – CrossFit

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Clean and Jerk (2-2-2-1-1-1)

Every 3min Building

Squat Clean and jerk or Power clean/front squat/jerk

Doubles are NOT touch and go

Metcon (10 Rounds for weight)

Every 90s for 10rds

3 Power Cleans

3 Front Squats

3 Push Jerks

4/5/21

The Strip CrossFit – CrossFit

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Core Series

Tabata Hollow Rocks

Tabata Banded SL Glute Bridge

Tabata Side Plank

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

50 Double Unders (100 singles)

40 KB Swings American 53/35

30 Front Elevated Lunges

20 Ring Rows

10 Burpee to a Plate

HAPPY EASTER!

The Strip CrossFit – CrossFit

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Skill Work

Rope Climbs

Metcon (Time)

Easter Egg Surprise WOD

5 Rounds

Run to the 400 to find your egg! Inside you will find your next move 🙂

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

25 Toes to Bar

50 Front Squats 135/95 or 50-60%

25 Toes to Bar

75 Cals

50 Front Squats 135/95

25 Toes to Bar

100 Wall Balls

75 Cals

50 Front Squats 135/95

25 Toes to Bar

125 Pushups

100 Wall Balls

75 Cals

50 Front Squats

25 Toes to Bar
Share all reps with partner. 40min Cap