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Components
Front Squat
Hang Power Clean
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF11/29/21 - TSCF/TVF/TSBB
Class
(All)
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):
31 (17/14)
Workout
CF11/29/21
Strength
Week 3 of 5 of our 5x5 Strength
If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5x5 last week add 2.5-5% to all lifts for all sets
Mon: Front Squat & Clean
Tues: Push Press & Pull-ups
Weds: Long Form Cardio
Thurs: Lunge & Snatch
Fri: Deadlift & Bench
Front Squat (5-5-5-5-5)
Hang Power Clean (3-3-3-3-3)
Hang Power Clean
Every 3 Minutes
Metcon (Time)
10-9-8
Hang Squat Cleans 95/65
Burpees over Bar
*1 Min Rest then:
7-6-5
Hang Squat Cleans 135/95
Burpees over Bar
*1 Min Rest then:
4-3-2-1
Hang Squat Cleans 185/125
Burpees over Bar
14 Minute Time Cap
Use no more than 60,75&90% of power cleans from earlier portion
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 29, 2021
Male Clients
1
Yaneer
Escappa
CrossFit: 4:00 PM
5 x 5 @ 245 lbs
225-235-245-245-245
2
joseph
tepe
CrossFit: 7:30 AM
5 x 5 @ 225 lbs
3
Danny
Bazan
CrossFit: 7:00 PM
5 x 5 @ 185 lbs
Last 2 sets
3
Edgar
Hernandez
CrossFit: 12:00 PM
5 x 5 @ 185 lbs
3
Keith
Perry
CrossFit: 7:30 AM
5 x 5 @ 185 lbs
3
Lucas
Gunther
CrossFit: 7:30 AM
5 x 5 @ 185 lbs
All sets
3
Vance
Smith
CrossFit: 12:00 PM
5 x 5 @ 185 lbs
4
Jordan
Brill
CrossFit: 5:30 PM
5 x 5 @ 175 lbs
5
Alexander
Stabler
CrossFit: 7:30 AM
5 x 5 @ 170 lbs
6
Cody
Johnson
CrossFit: 9:00 AM
5 x 5 @ 165 lbs
6
Grant
Norris-Jones
CrossFit: 5:30 PM
5 x 5 @ 165 lbs
7
Frank
Fuentes
CrossFit: 5:30 PM
5 x 5 @ 155 lbs
7
Steve
Fair
Open Gym 10:00A-12:00P
5 x 5 @ 155 lbs
8
Eric
Linares
CrossFit: 6:00 AM
5 x 5 @ 145 lbs
8
michael
fair
Open Gym 10:00A-12:00P
5 x 5 @ 145 lbs
9
Ryan
Taylor
CrossFit: 12:00 PM
5 x 5 @ 135 lbs
10
Cristian
Vasquez
CrossFit: 5:30 PM
4 x 5 @ 165 lbs
Female Clients
1
Cheyenne
Lara
CrossFit: 12:00 PM
5 x 5 @ 155 lbs
All sets
1
Olivia
Dow
CrossFit: 4:00 PM
5 x 5 @ 155 lbs
2
Chloe
Dilling
CrossFit: 7:30 AM
5 x 5 @ 145 lbs
2
Julia
Gongora
CrossFit: 7:00 PM
5 x 5 @ 145 lbs
2
Mariela
Ramos
CrossFit: 6:00 AM
5 x 5 @ 145 lbs
2
Stephanie
Decolati
CrossFit: 6:00 AM
5 x 5 @ 145 lbs
3
Taylor
Connor
CrossFit: 12:00 PM
5 x 5 @ 135 lbs
4
KT
Forrest
CrossFit: 12:00 PM
5 x 5 @ 125 lbs
5
Alicia
coro
CrossFit: 12:00 PM
5 x 5 @ 115 lbs
Last round did 105 🥲
6
Liliana
Madrigal
CrossFit: 7:00 PM
5 x 5 @ 100 lbs
7
Jennifer
Hailey
CrossFit: 6:00 AM
5 x 5 @ 95 lbs
8
Carissa
Piazza
CrossFit: 9:00 AM
5 x 5 @ 85 lbs
9
Ashley
Cole
CrossFit: 7:00 PM
5 x 5 @ 65 lbs
10
antonia
mcnamara
CrossFit: 9:00 AM
2 x 5 @ 65 lbs
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