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
Clean and Jerk (2-2-2-2-2-2)
2 Hang Cleans directly into 2 Jerks
Start at Roughly 70%
Metcon (AMRAP – Reps)
2 Minutes to Complete Each Alternating Movements
30 Box Jumps 24/20
30 Toes to Bar/Knee Raises
30/24 Calorie Bike
90 Seconds to Complete
20 Box Jumps
20 Toes to Bar/Knee Raises
20/16 Calorie Bike
1 Minute to Complete
10 Box Jumps
10 Toes to Bar/Knee Raises
10/8 Calorie Bike
2 Minutes to complete 30BP then 2min to complete 30T2B then 2min to complete Bike. Then 90seconda then 1minute.
Any left over time is rest
Total score is out of 180/168
