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Components
Hang Clean
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF3/15/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (16/11)
Workout
CF3/15/22
Strength
This week we will be testing our 1 rep maxes on the 3 main lifts we've been working on for the past 8 weeks along with another on Friday just bc its fun :) Lets see some PRs!!
Monday: Back Squat
Tuesday: Olympic Lifts
Wednesday: Deadlift & Strict Press
Thursday: Long Form Cardio Metcon
Friday: Bench Press & Strict Pull-up
Hang Clean (3-3-2-2-2-1-1-1-1-1)
Every 90 seconds building in weight
The 3s and 2s should be power with 1 squat each round
Metcon (Time)
400m Run Directly into:
5 Rounds of
5 Unbroken Hang Squat Clean 50%
5 Burpees
*1min Rest
400m Run Directly into:
4 Rounds of
4 Unbroken Hang Squat Clean 65%
4 Burpees
*1min Rest
400m Run Directly into:
3 Rounds of
3 Unbroken Hang Squat Cleans 80%
3 Burpees
Cleans must be unbroken so make sure you take a quick second after the burpees to catch your breath :)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 15, 2022
Male Clients
1
Joe
Chavanu
CrossFit: 7:00 PM
1 x 1 @ 245 lbs
1
joseph
tepe
CrossFit: 7:30 AM
1 x 1 @ 245 lbs
1
miguel
reyes
CrossFit: 12:00 PM
1 x 1 @ 245 lbs
2
Cristian
Vasquez
CrossFit: 4:00 PM
1 x 1 @ 230 lbs
3
Warren
Schwikert
CrossFit: 12:00 PM
1 x 1 @ 225 lbs
4
Vance
Smith
CrossFit: 9:00 AM
1 x 1 @ 215 lbs
5
Srinath
Maroju
CrossFit: 9:00 AM
1 x 1 @ 205 lbs
6
Jordan
Brill
CrossFit: 5:30 PM
1 x 1 @ 200 lbs
7
Steve
Fair
Open Gym 10:00A-12:00P
1 x 1 @ 195 lbs
8
ROBERT
JARRETT
CrossFit: 4:00 PM
1 x 1 @ 185 lbs
8
Roussos
Koliakoudakis
CrossFit: 9:00 AM
1 x 1 @ 185 lbs
9
Frank
Fuentes
CrossFit: 5:30 PM
1 x 1 @ 175 lbs
9
My
Do
CrossFit: 7:00 PM
1 x 1 @ 175 lbs
10
Andrew
Serna
CrossFit: 7:00 PM
1 x 1 @ 165 lbs
11
Jameel
Thompson
CrossFit: 4:00 PM
1 x 1 @ 135 lbs
12
BENJAMIN
LARVIE
CrossFit: 12:00 PM
1 x 1 @ 125 lbs
3 - 95 3 - 100 2 - 105 2 - 110 2 - 115 1 - 115 1 - 120 1 - 125 (c...
Female Clients
1
Julia
Gongora
CrossFit: 7:00 PM
1 x 1 @ 190 lbs
2
Chloe
Dilling
CrossFit: 4:00 PM
1 x 1 @ 175 lbs
2
Mariela
Ramos
CrossFit: 6:00 AM
1 x 1 @ 175 lbs
Failed 180
3
Kandice
Ruckle
CrossFit: 9:00 AM
1 x 1 @ 165 lbs
3
Monica
Robinson
CrossFit: 4:00 PM
1 x 1 @ 165 lbs
4
Alexandria
H
CrossFit: 9:00 AM
1 x 1 @ 155 lbs
5
Meghan
Distelrath
CrossFit: 5:30 PM
1 x 1 @ 135 lbs
6
Devora
Langley
CrossFit: 12:00 PM
1 x 1 @ 125 lbs
7
Alicia
coro
Open Gym 10:00A-12:00P
1 x 1 @ 120 lbs
8
Ace
Anderson
CrossFit: 5:00 AM
1 x 1 @ 110 lbs
9
Yanira
Morales
CrossFit: 9:00 AM
1 x 1 @ 85 lbs
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