Fitness – The Strip CrossFit
Strength
This week we will be testing our 1 rep maxes on the 3 main lifts we’ve been working on for the past 8 weeks along with another on Friday just bc its fun 🙂 Lets see some PRs!!
Monday: Back Squat
Tuesday: Olympic Lifts
Wednesday: Deadlift & Strict Press
Thursday: Long Form Cardio Metcon
Friday: Bench Press & Strict Pull-up
Hang Clean (3-3-2-2-2-1-1-1-1-1)
Every 90 seconds building in weight
The 3s and 2s should be power with 1 squat each round
Metcon (Time)
400m Run Directly into:
5 Rounds of
5 Unbroken Hang Squat Clean 50%
5 Burpees
*1min Rest
400m Run Directly into:
4 Rounds of
4 Unbroken Hang Squat Clean 65%
4 Burpees
*1min Rest
400m Run Directly into:
3 Rounds of
3 Unbroken Hang Squat Cleans 80%
3 Burpees
Cleans must be unbroken so make sure you take a quick second after the burpees to catch your breath 🙂
