Announcements
Oct 15th Anniv Party 18Bin @530p
Fitness – The Strip CrossFit
Full Week Programming
This week Mon & Thurs we will be focusing on the Olympic lifts! Your option to do one day of each or spend both working on the same.
Monday they are broken down into the lift and the squat. Thursday we are putting them together!
Tuesday will be a 3 Rep Max Deadlift and Press with some longer cardio folded in.
Wednesday we will be working on Rope Climbs SO WEAR OR BRING LONG SOCKS OR PANTS. with a longer fun core met-con
Friday has a bit of everything Bench Press, core, cardio. Get after it. And hang on!!
Monday: Olympic Lift and Squat
Tuesday: Deadlift and Push Press 3RM
Wednesday: Rope Climb Technique/Core
Thursday: Full Olympic Lift 1RM
Friday: A bit of everything EMOM
Strength
Every 90sec for 7 Alternating Sets
3 Power Cleans or Power Snatch (building)
3 Front Squats or Overhead Squats (building)
You Can Log all of your Lifts Below
Metcon (Time)
30-20-10
DB Snatch 50/35
Pull-ups (jumping or Ring Rows)
