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Components
Double Overhand Grip ...
Bench Press
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
CF 12/17/21 - 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):
26 (16/10)
Workout
CF 12/17/21
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
Double Overhand Grip Deadlift (5-5-5-5-5)
Bench Press (5-5-5-5-5)
Every 3minutes
Metcon (AMRAP - Reps)
Tabata This!
Bar Dips
Sumo DL High Pulls 95/65
*rest 2 minutes
Tabata That!
Cal Bike
Pullups
A Tabata is 8 rounds of 20 seconds of work/10 sec of rest
You will do the two exercises alternating 4 times each then rest 1 Min then the other two
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 17, 2021
Male Clients
1
Lucas
Gunther
CrossFit: 7:30 AM
5 x 5 @ 330 lbs
All sets
2
joseph
tepe
CrossFit: 7:30 AM
5 x 5 @ 325 lbs
2
Keith
Perry
CrossFit: 7:30 AM
5 x 5 @ 325 lbs
3
Yaneer
Escappa
CrossFit: 5:30 PM
5 x 5 @ 315 lbs
4
peter
michaels
CrossFit: 12:00 PM
5 x 5 @ 275 lbs
4
Warren
Schwikert
CrossFit: 12:00 PM
5 x 5 @ 275 lbs
5
Edgar
Hernandez
CrossFit: 9:00 AM
5 x 5 @ 270 lbs
6
Eric
Culberson
CrossFit: 7:30 AM
5 x 5 @ 260 lbs
7
Shaquille
Cruz
CrossFit: 12:00 PM
5 x 5 @ 255 lbs
7
Vance
Smith
CrossFit: 12:00 PM
5 x 5 @ 255 lbs
8
Steve
Fair
CrossFit: 12:00 PM
5 x 5 @ 250 lbs
9
Justin
Lafferty
CrossFit: 6:00 AM
5 x 5 @ 215 lbs
10
BENJAMIN
LARVIE
CrossFit: 12:00 PM
5 x 5 @ 185 lbs
10
JUAN
DE PEDRO
CrossFit: 12:00 PM
5 x 5 @ 185 lbs
11
Peter
Grimm
CrossFit: 5:30 PM
5 x 5 @ 155 lbs
12
Jordan
Brill
CrossFit: 4:00 PM
1 x 5 @ 275 lbs
Female Clients
1
Julia
Gongora
CrossFit: 6:00 AM
5 x 5 @ 225 lbs
2
Alexandria
H
CrossFit: 9:00 AM
5 x 5 @ 210 lbs
1x5@220
2
Cheyenne
Lara
CrossFit: 5:30 PM
5 x 5 @ 210 lbs
All sets
3
Stephanie
Decolati
CrossFit: 6:00 AM
5 x 5 @ 195 lbs
200 last 5
4
Kandice
Ruckle
CrossFit: 9:00 AM
5 x 5 @ 190 lbs
5
Victoria
Pupa
CrossFit: 9:00 AM
5 x 5 @ 180 lbs
First 2 1/2 sets at 200 Dropped to 180 for last 2 1/2
6
Malaya
Santos
CrossFit: 7:30 AM
5 x 5 @ 165 lbs
7
jessica
domingo
CrossFit: 12:00 PM
5 x 5 @ 145 lbs
8
Brittany
Smith
CrossFit: 9:00 AM
5 x 5 @ 135 lbs
9
Marilyn
Groce
CrossFit: 12:00 PM
5 x 5 @ 100 lbs
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