Fitness – The Strip CrossFit
Strength
The next 8 weeks we will be doing a double progression strength series with our Squat, Deadlift and Strict Press.
Tues & Thurs will be focused on the Olympic lifts Snatch Clean and Jerk
Fridays we will be continuing our Muscle Up progressions. I really think that a combination of the strict Chin up and Dips along with the opportunity to continue to practice our RMU we are gonna have several able to get their first!!
Monday: Squat Cycle
Tuesday: Snatch
Wednesday: Deadlift & Press
Thursday: Clean & Jerk
Friday: Chin-ups & Dips or RMU
Saturday: Partner WOD!
Sunday: Gymnastics Progressions
Hang Snatch (3-3-3-3-3)
Power or Squat Ok
Every 2minutes, unbroken
Try and Hold Roughly 70% of heavy single
Metcon (Time)
30-20-10
KB Swings American 53/35
15 Bent Over Rows 95/65 or Pull-ups
30 Double Unders (same singles)
Directly into:
10-20-30
KB Swings American
15 Push Press 95/65 or HSPU
30 Double Unders (same singles
15min Time Cap
