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Components
Back Rack Lunge
Hang Power Snatch
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF 12/16/21 - 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):
29 (14/15)
Workout
CF 12/16/21
Strength
Week 5 of 5 of our 5x5 Strength
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 its OK to fail just try a bit heavier its our LAST WEEK!!
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)
3 Rounds of
10 Power Snatch 75/55
10 Front Squats
RX+ Overhead Squats
Cool Down
Couch Stretch 1min min per side
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 16, 2021
Male Clients
1
JD
Wolfe
CrossFit: 9:00 AM
5 x 10 @ 205 lbs
1
Lucas
Gunther
CrossFit: 7:30 AM
5 x 10 @ 205 lbs
All sets
2
Johnny
Trujillo
CrossFit: 5:30 PM
5 x 10 @ 185 lbs
3
My
Do
CrossFit: 5:30 PM
5 x 10 @ 155 lbs
3
Warren
Schwikert
CrossFit: 12:00 PM
5 x 10 @ 155 lbs
4
Eric
Culberson
CrossFit: 7:30 AM
5 x 10 @ 150 lbs
5
Jordan
Brill
CrossFit: 5:30 PM
5 x 10 @ 145 lbs
6
Keith
Perry
CrossFit: 7:30 AM
5 x 10 @ 140 lbs
7
peter
michaels
CrossFit: 9:00 AM
5 x 10 @ 135 lbs
8
JUAN
DE PEDRO
CrossFit: 5:30 PM
5 x 10 @ 125 lbs
8
ROBERT
JARRETT
CrossFit: 4:00 PM
5 x 10 @ 125 lbs
9
Noe
Martínez
CrossFit: 4:00 PM
5 x 10 @ 115 lbs
10
BENJAMIN
LARVIE
CrossFit: 12:00 PM
5 x 10 @ 95 lbs
11
Ara
Gregorian
CrossFit: 4:00 PM
5 x 10 @ 75 lbs
Female Clients
1
Cheyenne
Lara
CrossFit: 4:00 PM
5 x 10 @ 160 lbs
2
Alexandria
H
CrossFit: 9:00 AM
5 x 10 @ 155 lbs
2
Kandice
Ruckle
CrossFit: 9:00 AM
5 x 10 @ 155 lbs
3
DOLORES
GONGORA
CrossFit: 5:30 PM
5 x 10 @ 145 lbs
3
Jennifer
Hailey
CrossFit: 6:00 AM
5 x 10 @ 145 lbs
Stay here or drop to 135 next round
3
Julia
Gongora
CrossFit: 5:30 PM
5 x 10 @ 145 lbs
4
Malaya
Santos
CrossFit: 7:30 AM
5 x 10 @ 120 lbs
5
Danielle
Seales
CrossFit: 5:30 PM
5 x 10 @ 105 lbs
6
jessica
domingo
CrossFit: 7:00 PM
5 x 10 @ 95 lbs
7
antonia
mcnamara
CrossFit: 9:00 AM
5 x 10 @ 75 lbs
7
Carissa
Piazza
CrossFit: 12:00 PM
5 x 10 @ 75 lbs
8
Ashley
Cole
CrossFit: 7:30 AM
5 x 10 @ 65 lbs
8
Brittany
Smith
CrossFit: 9:00 AM
5 x 10 @ 65 lbs
8
Rebecca
Itahara
CrossFit: 4:00 PM
5 x 10 @ 65 lbs
9
LINNG
GONZALEZ
CrossFit: 5:30 PM
5 x 10 @ 35 lbs
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