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Components
Back Rack Lunge
Hang Power Snatch
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF12/9/21 - 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):
25 (12/13)
Workout
CF12/9/21
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
Back Rack Lunge (10-10-10-10-10)
Hang Power Snatch (3-3-3-3-3)
Every 3 Minutes
Metcon (Time)
100 American Swings 53/35
-Every Time you Break 5 Burpees at the end
*10min Time Cap
RX+ 62/44
Cool Down
Couch Stretch 1min Minimum Each Leg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 09, 2021
Male Clients
1
JD
Wolfe
CrossFit: 9:00 AM
5 x 10 @ 205 lbs
2
Lucas
Gunther
CrossFit: 9:00 AM
5 x 10 @ 200 lbs
All sets
3
Scott
Miyake
CrossFit: 12:00 PM
5 x 10 @ 185 lbs
4
Eric
Culberson
CrossFit: 7:30 AM
5 x 10 @ 150 lbs
5
My
Do
CrossFit: 7:00 PM
5 x 10 @ 145 lbs
5
Warren
Schwikert
CrossFit: 12:00 PM
5 x 10 @ 145 lbs
6
Ryan
Taylor
CrossFit: 12:00 PM
5 x 10 @ 135 lbs
7
Frank
Fuentes
CrossFit: 5:30 PM
5 x 10 @ 115 lbs
8
Bennett
Higgins
Open Gym 10:00A-12:00P
5 x 10 @ 95 lbs
8
Daniel
Harren
CrossFit: 5:30 PM
5 x 10 @ 95 lbs
9
BENJAMIN
LARVIE
Open Gym 10:00A-12:00P
5 x 10 @ 85 lbs
10
Johnny
Trujillo
CrossFit: 6:00 AM
3 x 10 @ 180 lbs
1st 2 sets at 175#
Female Clients
1
Stephanie
Decolati
CrossFit: 6:00 AM
5 x 10 @ 170 lbs
2
Chloe
Dilling
CrossFit: 4:00 PM
5 x 10 @ 155 lbs
2
Monica
Robinson
CrossFit: 4:00 PM
5 x 10 @ 155 lbs
3
Cheyenne
Lara
CrossFit: 7:00 PM
5 x 10 @ 150 lbs
3
Mariela
Ramos
CrossFit: 6:00 AM
5 x 10 @ 150 lbs
4
Alexandria
H
CrossFit: 7:00 PM
5 x 10 @ 145 lbs
5
DOLORES
GONGORA
CrossFit: 7:00 PM
5 x 10 @ 135 lbs
5
Jennifer
Hailey
CrossFit: 6:00 AM
5 x 10 @ 135 lbs
6
micalis
sangronis
CrossFit: 7:00 PM
5 x 10 @ 125 lbs
7
Devora
Langley
CrossFit: 12:00 PM
5 x 10 @ 115 lbs
7
Malaya
Santos
CrossFit: 7:30 AM
5 x 10 @ 115 lbs
8
jessica
domingo
CrossFit: 7:00 PM
5 x 10 @ 85 lbs
9
Ashley
Cole
CrossFit: 7:00 PM
5 x 10 @ 55 lbs
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