CrossFit Tri-County

November2016

12.01.16

StrengthEMOM x 12 MinMin 1- 30 Second Strict HSPU or HS HoldMin 2- 30 Second L- Sit HangMin 3- 3 Deadlifts WOD3 Rounds For Time50 Double Unders15 Knees to Elbows10 Ring Dips

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11.30.16

StrengthHang Squat Clean Thruster- 3, 3, 2, 2- Rest 2 Min WOD10 Min AMRAP30 Pull Ups20 Box Jumps- 24″/ 20″10 Thrusters- 95/ 65

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11.29.16

StrengthA. Tabata Sit UpsB. Tabata Push Ups*Score by Lowest reps on any of the 8 sets WODEvery 3 Min x 4 sets20 KB Swings- 70/5315 Burpees*Post time from each interval to whiteboard

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11.28.16

    Strength Power Snatch- 2, 2, 2, 2; Rest 2 Min     WOD   For Time Row 300M 15 Power Snatch- 95/ 65 100 Double Unders 15 Power Snatch Row 300M

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Thursday, 11.24.16

With a Partner:Row 700M60 KB Swings- 24kg/16kgRow 800M50 Pull UpsRow 900M40 Burpee Box Jumps- 24″/ 20″Row 1000M*One Partner works while one rests

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Wednesday,11.23.16

StrengthEMOM x 10 MinMin 1- 3 Muscle Ups or 3 Pull Ups/ 3 DipsMin 2- 5 Power Snatches WODEvery 3 Min x 4 Sets20 Wall Balls10 OHS- 95lb/ 65lb*Post times for each set to whiteboard

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Tuesday, 11.22.16

Strength1 Hang Squat Clean + 1 Squat Clean + 3 Front Squats; Rest 1:30 x 4 WODFor Time50 Deadlifts- 75lb/ 45lb50 Hang Power Cleans50 Push Press50 Cal Row

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