CrossFit Tri-County

August2016

Thursday 9/1

Strength Every 2 Min x 5 Sets 3 Dead Lifts *Try to add weight each set until you reach your heaviest weight from last week   WOD 3 Rounds For Time 12 Dead Lift- 225/ 135 20 Cal Row

Read More »

Wednesday 8/31

Strength Power Clean n Push Jerk- Work to a heavy 5 in 10 Min   WOD 5 Rounds for Time 6 Power Clean n Jerk- 155/ 105 30 Double Unders

Read More »

Tuesday 8/30

Strength Hang Snatch from Hip x 1+ Hang Snatch from below the knee x 1  Rest 2 Min x 4 Sets   WOD 8 Min AMRAP 8 Hang Squat Snatch- 95/ 65 8 Box Jumps- 24″/ 20″

Read More »

Sat 8/27

WOD   SaturdayTotal reps with partner4 min cal row4 min kbs (53,35)4 min 100m sprints4 min walking lunge steps (45,25)4 min v ups

Read More »

Friday 8/26

Strength   power snatch work to a heavy 3 in 12 min WOD For time 10/8/6/4/2Power snatch (95,65)12 push ups after each set

Read More »

Thur 8/25

WOD   CFTC Original “Drink Clear Not Beer” Teams of 2 – 3 rounds for time 1000m row20 thrusters 115,75100 dubs30 box jump overs 24,204 rope climbs

Read More »

Monday 8/22

Strength 1 power clean, 2 hang squats cleans, & 1 jerk x3 WOD“Death by Clean n Jerk”On a Running Clock1 Clean n Jerk on Min 1- 135/ 952 CnJ on Min 23 CnJ on Min 3….Continue adding 1 Rep every minute until you cannot complete the reps within that minute

Read More »