CrossFit Tri-County

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7.16.18

Part 1 Hang Power Clean Perform a set of 2 reps every 90 seconds Sets 1-4: Warmup sets, 40-70% 1RM Sets 5-8: Working sets, 80-90% * Technique dictates loading – stop adding weight if technique breaks down Scoring: Load Part 2 Complete as many rounds as possible in 10 minutes[…]

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7.14.18

Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) rest 3 minutes 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)

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7.13.18

Teams of 2, AMRAP 20: 100/80 Calorie Row 50 Kettlebell Swings (70/53) 100/80 Calorie Row 150m Tire Drag 45/35

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7.12.18

STRENGTH: Back Squats 5-5-5-5-5 Death By Airdyne Min 1 2 Cals Min 2 4 Cals Min 3 6 Cals Min 4 8 Cals Min 5 10 Cals Min 6 12 Cals Min 7 14 Cals Min 8 16 Cals Min 9 18 Cals Min 10 20 Cals…

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7.11.18

For Time: 35 Pull-ups 400 Meter Run 21 Wall Balls (20/14) 800 Meter Run 21 Wall Balls (20/14) 400 Meter Run 35 Pull-ups

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7.9.18

Overhead Squat Build to a Heavy Set of 3 From The Rack AMRAP 12: 2 Power Snatches (115/75) 4 Overhead Squats (115/75) 16/12 Calorie Row

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7.7.18

With a partner complete 5 alternating sets each of: Run 200 meters 8 Back Squats 185/115 100′ Bear Crawl Partner 1 runs 200 meters, Partner 2 runs 200 meters Partner 1 performs 8 Back Squats, Partner 2 performs 8 Back Squats Partner 1 performs 100′ Bear Crawl, Partner 2 performs[…]

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7.6.18

Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Knees to elbow 30 Bar Facing Burpees 30 Power Snatches (95/65) 200/140 Calorie Bike 2 Rounds: 30 Knees to elbow 30 Bar Facing Burpees 30 Power Snatch (115/80) 200/140 Calorie Bike 1 Round: 30 Knees to elbow 30 Bar[…]

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7.5.18

Thrusters 2-2-2-2-2 start from a clean building in weight Wod 21-15-9 Thrusters 95/65 Box Jump Overs 24/20 Cal Row

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