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
Back Squat
3 Reps at 70%
3 Reps at 80%
3+ Reps at 90%
Every 3 Minutes
Metcon (Time)
10 Ring Rows
20/15 Cals of Choice
10 Ring Rows
30 Overhead Squats 45/35
20/15 Cals of Choice
10 Ring Rows
40 Hollow Rocks
30 Overhead Squats 45/35
20/15 Cals of Choice
10 Ring Rows
50 Superman Rocks or Extensions
40 Hollow Rocks
30 Overhead Squats 45/35
20/15 Cals of Choice
10 Ring Rows
Extra Credit
3 Sets of 10-15 Strict High Pulls
Rest minimum 1min btw Sets
