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 (2-2-2-2-2-2)
Squat or Power OK or one of both
Every 90Seconds
Start at 70% and Build
Metcon (3 Rounds for time)
Every 5 Minutes Complete
30/24 Calorie Row
20 Sit-ups
10 DB Power Snatch 75/50
Treat each of these as sprints. You should be finishing around the 3min mark to get rest
Extra Credit
3 Sets of 10-15 reps
Loaded Butterflies