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
0-10min
1600m Run, 2000/1600m Row, 100/70 Cal Bike
10-20min
Build to a 3RM Push Press
20-30min
1600m Run, 2000/1600m Row, 100/70 Cal Bike
30-40min
Build to a 3RM Deadlift
Extra Credit
1min Couch Stretch Each Leg
1min Pigeon Each Leg
Deadlift
Push Press
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
100/70 Cal Bike for Time (Time)
Give it all you’ve got!
