Fitness – The Strip CrossFit
Full Week Programming
Week 2 of 4 strength cycle
Mondays: Lunges increasing in reps at same weight
Tuesdays: Push Presses working on building our overhead Press
Wednesdays: Long Form Cardio w Weights
Thurs: Power Clean & Front Squat
Friday: Bench Press & Row
Saturday: Partner WOD
Sunday: Skill Session and Workout Using it
Power Clean
Every 4 Minutes Perform as a Superset with FS
3 Reps at 70%
3 Reps at 80%
3 Reps at 90%
Front Squat
3 Reps at 70%
3 Reps at 80%
Max Reps at 90%
Metcon (Time)
5 Rounds of
15/12 Cal Row
*2min Rest
Treat these rounds as short 30-45sec sprints. You will have double the rest of the work times so go hard!!
