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
Back Squat (7-7-7-7)
Every 3 Minutes at same weight as last week or 65-70%
Super Set with 10-15 Weighted Knee Raises
Metcon (6 Rounds for weight)
Every min for 3min
15/12 Cal Row
Every min for 3min
10 Unbroken Bench Press
Every min for 2min
15/12 Cal Row
Every min for 2min
10 Bench Press
Every min for 1min
15/12 Cal Row
Every min for 1min
10 Bench Press
The Round only counts if you get all 10 Reps
DO NOT MISS THE ROWS!!!
Extra Credit
100 Banded Pull Aparts
