CrossFit Tri-County

May2016

May 14th, 2016

WOD: “THE CFTC 60” With a Partner 60 C2B PU 60 WB (20/14) 60 T2B 60 Thrusters (95/65) 60 Cal Row 60 OH Walking Lunges with Plate (45/25) 60 Burpees *1 partner rests while other works.

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May 13th, 2016

Strength: Tempo Bench Press @3311 – 5,5,5 Building *Tempo is 3 seconds lowering/3 seconds pause at bottom/1 second on way up/1 second pause at top WOD: 12 Min AMRAP 8 GHD Sit-ups 10 HR Push-ups 12 Hang Power Cleans (115/85)

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May 12th, 2016

Strength: EMOM x 12 Min 30 Sec Max Muscle Ups *if you do not have muscle ups yet, perform a pulling movement on minute 1 and a pushing movement on minute 2. WOD: 4 Rounds each for Time, beginning every 4 minutes 30 DU 20 KBS (70/53) 15 No Push-up[…]

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May 10th, 2016

Strength: Power Snatch – work to a 1RM WOD: For Time: Cal Row (30/25) 5 Power Snatch (135/95) 30 Pull-ups 5 Power Snatch 30 Wall Balls (20/14) 5 Power Snatch

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May 9th, 2016

Strength:  Deadlift – work to a 1 RM WOD 500 Meter RFT You may take 2 attempts for best possible time.  Rest in between as needed.

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