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Components
Back Squat
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
5/16/22 - 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):
35 (19/16)
Workout
5/16/22
Full Week Programming
This week is all about "quality" heavy reps. 3reps can be considerably heavier than when we do 5reps but that being said keep quality a priority and work at small increases over the 6 sets.
Monday: Back Squat
Tuesday: Bench & Row
Wednesday: Core & Cardio
Thursday: Choice of Clean or Snatch
Friday: Deadlift
Back Squat (3-3-3-3-3-3)
Every 2:30min Building starting at 70%
"Perfect" ass to medball Squats!
Superset with 4-6 HEAVY weighted knee raises
Metcon (AMRAP - Reps)
Every 2:30 for 8 Rounds
200m Run
15 Wall Balls
Max Strict Pull-ups
RX+ Do the entire thing w your Med ball
Run, WallBalls and Pull-ups :)
Score is just the pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 16, 2022
Male Clients
1
Jacob
Bitran
CrossFit: 5:30 PM
1 x 3 @ 355 lbs
2
Joe
Chavanu
CrossFit: 7:00 PM
1 x 3 @ 350 lbs
3
Jared
Barros
CrossFit: 4:00 PM
1 x 3 @ 315 lbs
3
joseph
tepe
CrossFit: 7:30 AM
1 x 3 @ 315 lbs
4
Srinath
Maroju
CrossFit: 5:30 PM
1 x 3 @ 275 lbs
5
Vance
Smith
CrossFit: 12:00 PM
1 x 3 @ 260 lbs
5
Warren
Schwikert
CrossFit: 4:00 PM
1 x 3 @ 260 lbs
6
My
Do
CrossFit: 5:30 PM
1 x 3 @ 230 lbs
7
Eddie
Salas
CrossFit: 12:00 PM
1 x 3 @ 225 lbs
7
Orlando
DeCastroverde
CrossFit: 12:00 PM
1 x 3 @ 225 lbs
7
Yaneer
Escappa
CrossFit: 5:30 PM
1 x 3 @ 225 lbs
225-225-225-185-185-135
8
Alexander
Stabler
CrossFit: 7:30 AM
1 x 3 @ 215 lbs
8
Scott
Stein
CrossFit: 6:00 AM
1 x 3 @ 215 lbs
9
Merrick
Maltese
CrossFit: 12:00 PM
1 x 3 @ 210 lbs
10
Steve
Fair
CrossFit: 12:00 PM
1 x 3 @ 205 lbs
11
Grant
Norris-Jones
CrossFit: 4:00 PM
1 x 3 @ 185 lbs
12
BENJAMIN
LARVIE
CrossFit: 12:00 PM
1 x 3 @ 160 lbs
13
Peter
Grimm
CrossFit: 7:00 PM
1 x 3 @ 155 lbs
13
Roy
Piazza
CrossFit: 4:00 PM
1 x 3 @ 155 lbs
Female Clients
1
Brenda
Ramos
CrossFit: 5:30 PM
1 x 3 @ 220.5 lbs
2
Julia
Gongora
CrossFit: 7:00 PM
1 x 3 @ 220 lbs
3
Monica
Robinson
CrossFit: 12:00 PM
1 x 3 @ 210 lbs
4
Allysen
Breeden
CrossFit: 5:00 AM
2 x 3 @ 190 lbs
4
Alexandria
H
CrossFit: 9:00 AM
1 x 3 @ 190 lbs
4
Kandice
Ruckle
CrossFit: 9:00 AM
1 x 3 @ 190 lbs
5
Chloe
Dilling
CrossFit: 7:30 AM
1 x 3 @ 185 lbs
6
Mariah
LaPointe
CrossFit: 7:30 AM
1 x 3 @ 175 lbs
7
Alicia
coro
CrossFit: 9:00 AM
1 x 3 @ 150 lbs
8
Stephanie
Decolati
CrossFit: 6:00 AM
1 x 3 @ 145 lbs
9
Kaeli
Newsom
CrossFit: 12:00 PM
1 x 3 @ 140 lbs
10
Karime
Raygoza
CrossFit: 4:00 PM
1 x 3 @ 130 lbs
11
Jadie
Grimm
CrossFit: 7:00 PM
1 x 3 @ 125 lbs
12
Heather
Porter
CrossFit: 5:30 PM
1 x 3 @ 120 lbs
13
Rosel
Moral
CrossFit: 5:30 PM
6 x 3 @ 70 lbs
14
antonia
mcnamara
CrossFit: 9:00 AM
1 x 2 @ 120 lbs
4x115lbs
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