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Components
Push Press
Weighted Pull-ups
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF12/7/21 - 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 (20/17)
Workout
CF12/7/21
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
Push Press (5-5-5-5-5)
Weighted Pull-ups (5-5-5-5-5)
Every 3 Minutes
Metcon (Time)
100/80 Cal Row
50 DB Push Press 50s/35s
Break this up however you want!
*12min Time Cap
RX+ 50 HSPU instead of PP
Examples
10 Rounds of 10&5
5 Rounds of 20&10
2 Rounds of 50&25
If you have reps remaining put those as the seconds over 12min ex: 7reps is 12:07
Extra Credit
4 Sets of 10 Strict DB High Pulls
one arm at a time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 07, 2021
Male Clients
1
Yaneer
Escappa
CrossFit: 4:00 PM
5 x 5 @ 185 lbs
195-205-205-185x3-0
2
Lucas
Gunther
CrossFit: 7:30 AM
5 x 5 @ 175 lbs
All sets
2
Scott
Miyake
CrossFit: 4:00 PM
5 x 5 @ 175 lbs
3
Alexander
Stabler
CrossFit: 4:00 PM
5 x 5 @ 170 lbs
3
Edgar
Hernandez
CrossFit: 12:00 PM
5 x 5 @ 170 lbs
4
joseph
tepe
CrossFit: 7:30 AM
5 x 5 @ 160 lbs
4
Vance
Smith
CrossFit: 12:00 PM
5 x 5 @ 160 lbs
5
Johnny
Trujillo
CrossFit: 6:00 AM
5 x 5 @ 155 lbs
6
Keith
Perry
CrossFit: 7:30 AM
5 x 5 @ 150 lbs
7
Jordan
Brill
CrossFit: 5:30 PM
5 x 5 @ 145 lbs
8
Eric
Culberson
CrossFit: 7:30 AM
5 x 5 @ 140 lbs
8
Harrison
Barnes
CrossFit: 4:00 PM
5 x 5 @ 140 lbs
9
Grant
Norris-Jones
CrossFit: 4:00 PM
5 x 5 @ 135 lbs
10
Andrew
Serna
CrossFit: 5:30 PM
5 x 5 @ 125 lbs
10
Ryan
Taylor
CrossFit: 12:00 PM
5 x 5 @ 125 lbs
10
Swaminathan
Vaidyanathan
CrossFit: 7:00 PM
5 x 5 @ 125 lbs
11
BENJAMIN
LARVIE
CrossFit: 12:00 PM
5 x 5 @ 115 lbs
11
My
Do
CrossFit: 5:30 PM
5 x 5 @ 115 lbs
11
Yanaki
Bitsin
CrossFit: 6:00 AM
5 x 5 @ 115 lbs
12
Justin
Lafferty
CrossFit: 6:00 AM
5 x 5 @ 100 lbs
Female Clients
1
Monica
Robinson
CrossFit: 4:00 PM
5 x 5 @ 125 lbs
2
Kandice
Ruckle
CrossFit: 6:00 AM
5 x 5 @ 115 lbs
2
Olivia
Dow
CrossFit: 5:30 PM
5 x 5 @ 115 lbs
2
Stephanie
Decolati
CrossFit: 6:00 AM
5 x 5 @ 115 lbs
3
Chloe
Dilling
CrossFit: 7:30 AM
5 x 5 @ 110 lbs
4
Mariela
Ramos
CrossFit: 6:00 AM
5 x 5 @ 105 lbs
5
Alicia
coro
CrossFit: 7:00 PM
5 x 5 @ 90 lbs
5
Jayme
Allen
CrossFit: 7:30 AM
5 x 5 @ 90 lbs
5
Kim
Davis
CrossFit: 9:00 AM
5 x 5 @ 90 lbs
5
Malaya
Santos
CrossFit: 7:30 AM
5 x 5 @ 90 lbs
6
Jennifer
Hailey
CrossFit: 6:00 AM
5 x 5 @ 75 lbs
6
KT
Forrest
CrossFit: 12:00 PM
5 x 5 @ 75 lbs
7
Yanira
Morales
CrossFit: 9:00 AM
5 x 5 @ 70 lbs
8
mayra
santos
CrossFit: 5:30 PM
5 x 5 @ 55 lbs
9
Marilyn
Groce
CrossFit: 12:00 PM
5 x 5 @ 50 lbs
10
Cheyenne
Lara
CrossFit: 12:00 PM
4 x 5 @ 135 lbs
Last set @130. Wrist was hurting
10
Alexandria
H
CrossFit: 9:00 AM
3 x 5 @ 115 lbs
110 first two sets
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