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The Strip CrossFit - Mon, Dec 9

Full Week Programming

For the next 4 weeks we will be doing a lifting cycle focusing on Back Squat, Deadlift and the two Presses. Even if you miss a week with a holiday event or vacation this will be easy to jump back into!!

Monday: Bench Press

Tuesday: Back Squat

Wednesday: Core & Cardio

Thursday: Deadlift and Shoulder Press

Friday: Choice of Olympic Lift

Bench Press

Every 3 Minutes

8 Reps at 65%
8 Reps at 70%
8 Reps at 75%
8 Reps at 80%

*8 HEAVY Barbell Bent overRows After Each

Workout (AMRAP - Rounds and Reps)

10min AMRAP

10 Push Press 95/65

10 Pull Ups

10 Box Jumps 24/20

Goal is 5+ rounds so scale accordingly!

Cool Down

3 Sets of 10 Palm Down Barbell Bicep Curls

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, December 09, 2024

Male Clients

1

Rick
Schetinski

CrossFit: 4:00 PM

1 x 8 @ 295 lbs

2

Yaneer
Escappa

CrossFit: 7:00 PM

1 x 8 @ 265 lbs

205-225-245-265

3

scott
kimball

CrossFit: 5:30 PM

1 x 8 @ 250 lbs

4

Craig
Weber

CrossFit: 7:00 PM

1 x 8 @ 245 lbs

4

Jared
Barros

CrossFit: 9:00 AM

1 x 8 @ 245 lbs

5

joseph
rodriguez

CrossFit: 9:00 AM

1 x 8 @ 225 lbs

6

Sam
Panvini

CrossFit: 6:00 AM

1 x 8 @ 215 lbs

235x6

7

Niko
Decolati

CrossFit: 9:00 AM

1 x 8 @ 205 lbs

8

Roussos
Koliakoudakis

CrossFit: 9:00 AM

1 x 8 @ 195 lbs

1x7@ 205

8

Tristen
Baxter

CrossFit: 6:00 AM

1 x 8 @ 195 lbs

9

Nathan
Zimnik

CrossFit: 12:00 PM

4 x 8 @ 185 lbs

9

Harrison
Barnes

CrossFit: 9:00 AM

1 x 8 @ 185 lbs

10

Víctor
Saucedo Ho ...

CrossFit: 7:00 PM

1 x 8 @ 175 lbs

145-155-165-175 x8

11

joseph
tepe

CrossFit: 7:30 AM

1 x 8 @ 170 lbs

11

Steven
Long

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1 x 8 @ 170 lbs

12

Grant
Norris-Jones

CrossFit: 9:00 AM

1 x 8 @ 155 lbs

5 reps of 165

12

Justin
Lafferty

CrossFit: 6:00 AM

1 x 8 @ 155 lbs

13

Patrick
Andersen

CrossFit: 5:00 AM

1 x 8 @ 150 lbs

2 x DB BP | 60 | 65 | 70 | 75

14

Shane
McCarrick

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1 x 8 @ 140 lbs

15

Nathan
Frieders

CrossFit: 7:00 PM

1 x 8 @ 135 lbs

16

Josh
MacLeod

CrossFit: 7:30 AM

1 x 8 @ 105 lbs

17

Ray
Lujan

CrossFit: 5:30 PM

2 x 6 @ 155 lbs

1x8@135 1x8@145

17

Jordan
Brill

CrossFit: 4:00 PM

1 x 7 @ 165 lbs

17

ROBERT
JARRETT

CrossFit: 12:00 PM

1 x 6 @ 150 lbs

Female Clients

1

Alexandria
H

CrossFit: 9:00 AM

1 x 8 @ 145 lbs

2

Monica
Robinson

CrossFit: 9:00 AM

1 x 8 @ 130 lbs

2

Talia
Vaughan

CrossFit: 9:00 AM

1 x 8 @ 130 lbs

3

Kailima
Ross

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1 x 8 @ 120 lbs

4

Mariela
Ramos

CrossFit: 5:00 AM

1 x 8 @ 105 lbs

Failed 112.5 at 4th rep

5

Alicia
coro

CrossFit: 9:00 AM

1 x 8 @ 95 lbs

105 rows

5

Sharon
Guadarrama

Open Gym 10:00A-12:00P

1 x 8 @ 95 lbs

6

Ace
Anderson

CrossFit: 5:00 AM

1 x 8 @ 90 lbs

6

Aubree
Rubino

CrossFit: 4:00 PM

1 x 8 @ 90 lbs

7

Esmeralda
Hernandez

CrossFit: 4:00 PM

1 x 8 @ 85 lbs

7

Janeth
Mora

CrossFit: 5:00 AM

1 x 8 @ 85 lbs

8

Breanna
Hernandez

CrossFit: 5:30 PM

1 x 8 @ 82.5 lbs

9

Ashley
Cole

CrossFit: 5:30 PM

1 x 8 @ 80 lbs

10

Gabriela
Rodriguez

CrossFit: 4:00 PM

1 x 8 @ 65 lbs

11

Patricia
Andersen

CrossFit: 5:00 AM

1 x 8 @ 58.5 lbs

12

Meredith
Zimnik

CrossFit: 12:00 PM

1 x 8 @ 55 lbs

13

Marilyn
Groce

CrossFit: 12:00 PM

1 x 8 @ 50 lbs

14

Michelle
Oddi

CrossFit: 6:00 AM

1 x 7 @ 155 lbs

14

Mai
Tran

Open Gym 10:00A-12:00P

1 x 6 @ 95 lbs

used DB 20 - 25 - 30 - 35ea finished on open bench bar

14

Maggie
Gonzalez

CrossFit: 5:00 AM

1 x 5 @ 95 lbs