CrossFit Tri-County

3.13.17

Wod: 500 Double Unders for time. Start a clock at Beginning of each minute perform 3 body weight front squats. post time. on 3.2.1 GO you start with 3 Front squats

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3.10.17

Prior to 8:00, complete: 3 rounds of:     6 chest-to-bar pull-ups     6 squat snatches, 95 lb. Then, 3 rounds of:     7 chest-to-bar pull-ups     5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of:     8 chest-to-bar pull-ups     4[…]

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3.9.17

Strength: Deadlifts 3-3-3-3-3 Rest 1:30 Before Class Pick a skill to work on. Write it on the whiteboard. The Coach will give you progressions and help you with it. Remaining time after Deadlifts work on it. Cash out 3 sets 300m row 90 95%effort 1:30 rest record split times

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3.8.17

Teams of 2, AMRAP 25: 8 Rope Climbs 30 Clean & Jerks 25 Handstand Push-ups 30 Power Snatches 100 Double-unders 30 Overhead Squats 1st Round 75/55# 2nd Round 95/75# 3rd Round 115/85# 4th Round 135/95#

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