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Components
Snatch
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF8/10/22 - 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: 10:30 AM
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 (15/12)
Workout
CF8/10/22
Full Week Programming
This is the final 3 weeks of this Strength Cycle, hopefully by now we have some good working numbers in the computer. Lets really push it on those + sets, this is where the most work can be done to help push those one rep maxes!
Monday: Back Squat
Tuesday: Bench Press
Wednesday: Snatch and Core
Thursday: Deadlift and Strict Press
Friday: Gymnastics and Upper Body Strength
Snatch (2-2-2-1-1-1-1-1)
2s are 1 hang/1 floor
1s are choice
Every 90seconds building
Still new to snatch keep all sets to 2s or 3s for quality
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
50 Double Unders
3 Rounds of
15 Toes to Bar
5 Devil Press 50s/35s
50 Double Unders
3 Rounds of
10 Toes to Bar
3 Devil Press
50 Double Unders
3 Rounds of
5 Toes to Bar
1 Devil Press
Max Double Unders
Treat the double unders as a round
Total is 12 Rounds plus any additional DUs
Consider scaling Toes to Bar to 12/8/4 or 9/6/3. Should be able to get done in 2-3 sets or sit-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 10, 2022
Male Clients
1
Jared
Barros
CrossFit: 9:00 AM
1 x 1 @ 195 lbs
2
Sam
Panvini
CrossFit: 7:00 PM
5 x 1 @ 185 lbs
2
joseph
tepe
CrossFit: 7:30 AM
1 x 1 @ 185 lbs
9yr coming PR!!
3
Srinath
Maroju
CrossFit: 4:00 PM
1 x 1 @ 170 lbs
4
Jacob
Bitran
CrossFit: 5:30 PM
1 x 1 @ 165 lbs
4
Scott
Miyake
CrossFit: 12:00 PM
1 x 1 @ 165 lbs
5
Vance
Smith
CrossFit: 6:00 AM
1 x 1 @ 160 lbs
6
Eric
Culberson
CrossFit: 7:30 AM
1 x 1 @ 150 lbs
6
Frank
Fuentes
CrossFit: 5:30 PM
1 x 1 @ 150 lbs
6
Warren
Schwikert
CrossFit: 12:00 PM
1 x 1 @ 150 lbs
7
Jordan
Brill
CrossFit: 5:30 PM
1 x 1 @ 140 lbs
Working on form a bit more
8
My
Do
CrossFit: 12:00 PM
1 x 1 @ 125 lbs
8
Orlando
DeCastroverde
CrossFit: 12:00 PM
1 x 1 @ 125 lbs
8
Ryan
Taylor
CrossFit: 6:00 AM
1 x 1 @ 125 lbs
9
Roy
Piazza
CrossFit: 10:30 AM
1 x 145 @ 0 lbs
Female Clients
1
Stephanie
Decolati
CrossFit: 6:00 AM
1 x 1 @ 140 lbs
2
Julia
Gongora
CrossFit: 10:30 AM
1 x 1 @ 115 lbs
3
Malaya
Santos
CrossFit: 10:30 AM
1 x 1 @ 95 lbs
4
KT
Forrest
CrossFit: 12:00 PM
1 x 1 @ 85 lbs
squat technique
4
Macey
Katsikas
CrossFit: 9:00 AM
1 x 1 @ 85 lbs
5
Izabel
Short Lariccia
CrossFit: 9:00 AM
1 x 1 @ 80 lbs
6
Yanira
Morales
CrossFit: 9:00 AM
1 x 2 @ 75 lbs
7
Katalin
Kurko
CrossFit: 9:00 AM
1 x 1 @ 70 lbs
Started 45lbs
8
Sandra
Matute
CrossFit: 5:00 AM
1 x 1 @ 65 lbs
9
Marilyn
Groce
CrossFit: 10:30 AM
1 x 1 @ 50 lbs
10
ayde
agustin
CrossFit: 9:00 AM
1 x 1 @ 45 lbs
11
Mackenzie
Grant
CrossFit: 6:00 AM
5 x 3 @ 35 lbs
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