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Components
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF3/23/22 - 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):
2 (1/1)
Workout
CF3/23/22
Strength
This week we will be doing a good old fashion strength set 5x3!
Start Each set fairly heavy and small jumps if you can, these are not meant to be finding a 3 rep max but yet 5 heavy sets that if you are able to add a little more weight you can do so.
Monday: Front Squat or Overhead Squat
Tuesday: Weighted Dips and Strict Pull-ups
Wednesday: Cardio Mash-up!
Thursday: Glutes and Core
Friday: One of the Open Quarter final Workouts
Metcon (2 Rounds for time)
0-10min
Alternating EMOM
12/8 Cal Bike
200m Run
10-20min (This is Rd1)
3 Rounds for Time
25 Wall Balls 20/14
25 Box Jumps 24/20
20-30min
Alternating EMOM
200m Run
12/8 Cal Bike
30-40min (This is Rd2)
3 Rounds for Time
25 Wall Balls 20/14
25 Box Jumps 24/20
RX+ option
WB 25/20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 23, 2022
Male Clients
1
Roussos
Koliakoudakis
CrossFit: 9:00 AM
20:00
Missed 26 box jumps
Female Clients
1
Mariela
Ramos
CrossFit: 6:00 AM
18:29
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