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Components
Double Overhand Grip ...
Bench Press
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF12/10/21 - 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
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (15/15)
Workout
CF12/10/21
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
Double Overhand Grip Deadlift (5-5-5-5-5)
Bench Press (5-5-5-5-5)
Every 3 Minutes
Metcon (AMRAP - Reps)
10min for Max Strict Pull-ups
Every Time You Drop
5 Strict Dips
25 Double Unders
Use a Band or Ring Rows if less than 5 from beginning
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 10, 2021
Male Clients
1
Keith
Perry
CrossFit: 7:30 AM
5 x 5 @ 315 lbs
2
cody
zepeda
CrossFit: 7:30 AM
5 x 5 @ 285 lbs
2
Tyler
Hardy
CrossFit: 7:30 AM
5 x 5 @ 285 lbs
3
Warren
Schwikert
CrossFit: 12:00 PM
5 x 5 @ 265 lbs
4
Edgar
Hernandez
CrossFit: 12:00 PM
5 x 5 @ 255 lbs
4
Eric
Culberson
CrossFit: 7:30 AM
5 x 5 @ 255 lbs
5
Vance
Smith
CrossFit: 12:00 PM
5 x 5 @ 245 lbs
6
My
Do
CrossFit: 5:30 PM
5 x 5 @ 235 lbs
7
peter
michaels
CrossFit: 9:00 AM
5 x 5 @ 225 lbs
7
vlastimil
pustina
CrossFit: 12:00 PM
5 x 5 @ 225 lbs
8
Justin
Lafferty
CrossFit: 6:00 AM
5 x 5 @ 210 lbs
9
Bennett
Higgins
CrossFit: 5:30 PM
5 x 5 @ 205 lbs
10
BENJAMIN
LARVIE
CrossFit: 12:00 PM
5 x 5 @ 185 lbs
10
Yanaki
Bitsin
CrossFit: 9:00 AM
5 x 5 @ 185 lbs
11
Ryan
Taylor
CrossFit: 9:00 AM
5 x 5 @ 105 lbs
Female Clients
1
Julia
Gongora
CrossFit: 5:30 PM
5 x 5 @ 245 lbs
2
Mariela
Ramos
CrossFit: 6:00 AM
5 x 5 @ 235 lbs
3
Alexandria
H
CrossFit: 9:00 AM
5 x 5 @ 205 lbs
3
Cheyenne
Lara
CrossFit: 5:30 PM
5 x 5 @ 205 lbs
All sets
3
Monica
Robinson
CrossFit: 4:00 PM
5 x 5 @ 205 lbs
4
Victoria
Pupa
CrossFit: 12:00 PM
5 x 5 @ 200 lbs
5
Jennifer
Hailey
Open Gym 10:00A-12:00P
5 x 5 @ 185 lbs
5
Kandice
Ruckle
CrossFit: 9:00 AM
5 x 5 @ 185 lbs
5
Stephanie
Decolati
CrossFit: 6:00 AM
5 x 5 @ 185 lbs
6
Alicia
coro
CrossFit: 12:00 PM
5 x 5 @ 165 lbs
6
Mariah
LaPointe
CrossFit: 7:30 AM
5 x 5 @ 165 lbs
7
Yanira
Morales
CrossFit: 12:00 PM
5 x 5 @ 135 lbs
8
Marilyn
Groce
CrossFit: 12:00 PM
5 x 5 @ 100 lbs
kettbell
9
KT
Forrest
CrossFit: 12:00 PM
2 x 5 @ 245 lbs
3x5 205
9
Jayme
Allen
CrossFit: 7:30 AM
1 x 5 @ 155 lbs
4 sets at 145
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