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Components
Front Squat
Hang Power Clean
Metcon
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF12/6/21 - 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):
37 (21/16)
Workout
CF12/6/21
Strength
Week 4 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 (AMRAP - Rounds and Reps)
7min AMRAP
+1 Wall Walks
+3 Toes to Bar
At the 8min Mark
100 Russian Twists for time MB 20/14
each touch is one rep
Metcon (Time)
100 Russian Twists
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 06, 2021
Male Clients
1
Yaneer
Escappa
CrossFit: 5:30 PM
5 x 5 @ 245 lbs
135-185-225-245-245 tread killed me 😭
2
joseph
tepe
CrossFit: 7:30 AM
5 x 5 @ 225 lbs
3
Lucas
Gunther
CrossFit: 7:30 AM
5 x 5 @ 200 lbs
All sets
4
Keith
Perry
CrossFit: 5:30 PM
5 x 5 @ 195 lbs
4
vlastimil
pustina
CrossFit: 12:00 PM
5 x 5 @ 195 lbs
5
Cody
Johnson
CrossFit: 4:00 PM
5 x 5 @ 175 lbs
5
Grant
Norris-Jones
CrossFit: 4:00 PM
5 x 5 @ 175 lbs
5
Johnny
Trujillo
Open Gym 10:00A-12:00P
5 x 5 @ 175 lbs
6
Keegan
Flanigan
CrossFit: 9:00 AM
5 x 5 @ 165 lbs
6
Steve
Fair
Open Gym 10:00A-12:00P
5 x 5 @ 165 lbs
7
My
Do
CrossFit: 5:30 PM
5 x 5 @ 160 lbs
8
Eric
Linares
CrossFit: 7:30 AM
5 x 5 @ 150 lbs
9
Abraham
Montano
CrossFit: 5:30 PM
5 x 5 @ 145 lbs
9
Eric
Culberson
CrossFit: 7:30 AM
5 x 5 @ 145 lbs
9
Ryan
Taylor
CrossFit: 9:00 AM
5 x 5 @ 145 lbs
9
Swaminathan
Vaidyanathan
CrossFit: 7:00 PM
5 x 5 @ 145 lbs
10
BENJAMIN
LARVIE
CrossFit: 12:00 PM
5 x 5 @ 135 lbs
11
Yanaki
Bitsin
Open Gym 10:00A-12:00P
5 x 5 @ 115 lbs
12
Temo
CF Master
CrossFit: 6:00 AM
5 x 2 @ 125 lbs
12
Warren
Schwikert
CrossFit: 4:00 PM
4 x 5 @ 190 lbs
Missed one set
12
Jordan
Brill
CrossFit: 5:30 PM
1 x 5 @ 180 lbs
155, 165, 175, 175, 180
Female Clients
1
Cheyenne
Lara
CrossFit: 4:00 PM
5 x 5 @ 160 lbs
All sets
2
Kandice
Ruckle
CrossFit: 9:00 AM
5 x 5 @ 155 lbs
2
Monica
Robinson
CrossFit: 4:00 PM
5 x 5 @ 155 lbs
3
Chloe
Dilling
CrossFit: 7:30 AM
5 x 5 @ 150 lbs
3
Mariela
Ramos
CrossFit: 6:00 AM
5 x 5 @ 150 lbs
3
Stephanie
Decolati
CrossFit: 6:00 AM
5 x 5 @ 150 lbs
4
Alexandria
H
CrossFit: 9:00 AM
5 x 5 @ 135 lbs
5
Devora
Langley
CrossFit: 4:00 PM
5 x 5 @ 110 lbs
Slept crappy but glad to inch up a swidge
5
Jennifer
Hailey
CrossFit: 6:00 AM
5 x 5 @ 110 lbs
6
KT
Forrest
CrossFit: 12:00 PM
5 x 5 @ 105 lbs
6
Liliana
Madrigal
CrossFit: 5:30 PM
5 x 5 @ 105 lbs
7
Becca
Henry
CrossFit: 5:30 PM
5 x 5 @ 85 lbs
7
Carissa
Piazza
CrossFit: 12:00 PM
5 x 5 @ 85 lbs
8
Jadie
Grimm
CrossFit: 7:00 PM
5 x 5 @ 75 lbs
8
Yanira
Morales
CrossFit: 12:00 PM
5 x 5 @ 75 lbs
9
Ashley
Cole
CrossFit: 7:00 PM
5 x 5 @ 55 lbs
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