Fitness – The Strip CrossFit
Full Week Programming
This is the final 3 weeks of this Strength Cycle, hopefully by now we have some good working numbers in the computer. Lets really push it on those + sets, this is where the most work can be done to help push those one rep maxes!
Monday: Back Squat
Tuesday: Bench Press
Wednesday: Snatch and Core
Thursday: Deadlift and Strict Press
Friday: Gymnastics and Upper Body Strength
Snatch (2-2-2-1-1-1-1-1)
2s are 1 hang/1 floor
1s are choice
Every 90seconds building
Still new to snatch keep all sets to 2s or 3s for quality
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
50 Double Unders
3 Rounds of
15 Toes to Bar
5 Devil Press 50s/35s
50 Double Unders
3 Rounds of
10 Toes to Bar
3 Devil Press
50 Double Unders
3 Rounds of
5 Toes to Bar
1 Devil Press
Max Double Unders
Treat the double unders as a round
Total is 12 Rounds plus any additional DUs
Consider scaling Toes to Bar to 12/8/4 or 9/6/3. Should be able to get done in 2-3 sets or sit-ups
