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Components
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF12/8/21 - 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):
9 (5/4)
Workout
CF12/8/21
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
Metcon (AMRAP - Rounds)
You may choose to Row instead
0-2 Minutes to Complete
200m Run
15 Wall Balls 20/14
2-4 Minutes to Complete
200m Run
15 GHD Sit-ups
4-6 Minutes to Complete
200m Run
15 Box Jumps 20"
6-10 Minutes to Complete
400m Run
30 Wall Balls 20/14
10-14 Minutes to Complete
400m Run
30 GHD Sit-ups
14-18 Minutes to Complete
400m Run
30 Box Jumps 20"
18-26 Minutes to Complete
800m Run
45 Wall Balls 20/14
26-34 Minutes to Complete
800m Run
45 GHD Sit-ups
34-42 Minutes to Complete
800m Run
45 Box Jumps 20"
score is out of a possbile 9 completed rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 08, 2021
Male Clients
1
Grant
Norris-Jones
CrossFit: 4:00 PM
9 Rounds
1
joseph
tepe
CrossFit: 7:30 AM
9 Rounds
1
Warren
Schwikert
CrossFit: 12:00 PM
9 Rounds
2
Bennett
Higgins
CrossFit: 9:00 AM
9 Rounds
20lb wall ball 24 in box jump
2
My
Do
CrossFit: 5:30 PM
9 Rounds
Last 3 rounds Row 800m Scaled only 45 Ab Mat 45 Step up 😩
Female Clients
1
Alexandria
H
CrossFit: 7:00 PM
9 Rounds
Run 200m . Row 400m/800m
1
Alicia
coro
CrossFit: 12:00 PM
9 Rounds
Last round of box jumps I did 8 step ups 🥲
1
Devora
Langley
CrossFit: 9:00 AM
9 Rounds
1
Stephanie
Decolati
CrossFit: 6:00 AM
9 Rounds
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