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Components
Power Clean
Front Squat
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF4/7/22 - 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):
38 (20/18)
Workout
CF4/7/22
Full Week Programming
Week 2 of 4 strength cycle
Mondays: Lunges increasing in reps at same weight
Tuesdays: Push Presses working on building our overhead Press
Wednesdays: Long Form Cardio w Weights
Thurs: Power Clean & Front Squat
Friday: Bench Press & Row
Saturday: Partner WOD
Sunday: Skill Session and Workout Using it
Power Clean
Every 4 Minutes Perform as a Superset with FS
3 Reps at 70%
3 Reps at 80%
3 Reps at 90%
Front Squat
3 Reps at 70%
3 Reps at 80%
Max Reps at 90%
Metcon (Time)
5 Rounds of
15/12 Cal Row
*2min Rest
Treat these rounds as short 30-45sec sprints. You will have double the rest of the work times so go hard!!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, April 07, 2022
Male Clients
1
Harrison
Barnes
CrossFit: 9:00 AM
1 x 3 @ 215 lbs
2
Jacob
Bitran
CrossFit: 9:00 AM
1 x 3 @ 210 lbs
3
Warren
Schwikert
CrossFit: 12:00 PM
1 x 3 @ 205 lbs
165-185-205
4
Jared
Barros
CrossFit: 9:00 AM
1 x 3 @ 200 lbs
4
peter
michaels
CrossFit: 7:00 PM
1 x 3 @ 200 lbs
5
Andrew
Prodigalidad
CrossFit: 7:30 AM
1 x 3 @ 195 lbs
5
Johnny
Trujillo
CrossFit: 5:00 AM
1 x 3 @ 195 lbs
5
Srinath
Maroju
CrossFit: 5:30 PM
1 x 3 @ 195 lbs
6
Frank
Fuentes
CrossFit: 5:30 PM
1 x 3 @ 190 lbs
7
Jordan
Brill
CrossFit: 5:30 PM
1 x 3 @ 185 lbs
7
tyler
morgan
CrossFit: 7:30 AM
1 x 3 @ 185 lbs
8
ROBERT
JARRETT
CrossFit: 4:00 PM
1 x 3 @ 175 lbs
9
My
Do
CrossFit: 12:00 PM
1 x 3 @ 160 lbs
10
BENJAMIN
LARVIE
CrossFit: 12:00 PM
1 x 4 @ 155 lbs
11
Eric
Iglesias
CrossFit: 7:00 PM
1 x 3 @ 145 lbs
12
Peter
Grimm
CrossFit: 7:00 PM
1 x 3 @ 140 lbs
13
Daniel
Harren
CrossFit: 7:00 PM
1 x 3 @ 115 lbs
14
dominic
irizarry
CrossFit: 7:00 PM
1 x 3 @ 95 lbs
15
joseph
tepe
CrossFit: 7:30 AM
1 x 2 @ 220 lbs
15
Vance
Smith
CrossFit: 6:00 AM
1 x 2 @ 205 lbs
Female Clients
1
Julia
Gongora
CrossFit: 12:00 PM
1 x 3 @ 160 lbs
2
Stephanie
Decolati
CrossFit: 6:00 AM
1 x 3 @ 155 lbs
3
Monica
Robinson
CrossFit: 4:00 PM
1 x 3 @ 150 lbs
4
Mariela
Ramos
CrossFit: 6:00 AM
1 x 3 @ 145 lbs
5
Alexandria
H
CrossFit: 9:00 AM
1 x 3 @ 140 lbs
6
Meghan
Distelrath
CrossFit: 5:30 PM
1 x 3 @ 115 lbs
7
Jennifer
Hailey
CrossFit: 6:00 AM
1 x 3 @ 105 lbs
7
Kaeli
Newsom
CrossFit: 5:30 PM
1 x 3 @ 105 lbs
7
Malaya
Santos
CrossFit: 9:00 AM
1 x 3 @ 105 lbs
8
Ashley
Cole
CrossFit: 7:30 AM
1 x 3 @ 95 lbs
9
zoraida
rodriguez
CrossFit: 4:00 PM
1 x 3 @ 90 lbs
10
Jadie
Grimm
CrossFit: 7:00 PM
1 x 3 @ 85 lbs
11
Dao
gee
CrossFit: 4:00 PM
1 x 3 @ 80 lbs
12
Danielle
LaBom
CrossFit: 7:00 PM
1 x 3 @ 75 lbs
13
evelyn
irizarry
CrossFit: 7:00 PM
1 x 3 @ 65 lbs
14
Marilyn
Groce
CrossFit: 12:00 PM
1 x 3 @ 60 lbs
15
Alicia
coro
CrossFit: 12:00 PM
1 x 2 @ 115 lbs
15
Sharon
Guadarrama
CrossFit: 6:00 AM
1 x 1 @ 105 lbs
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