CrossFit Tri-County

WODs

12.4.19

Back Squat Build to a 9 rep max in 20 minutes Loading Guidelines: Sets 1-3: Warmup sets, moderate Sets 4-6: Working sets, tough Scoring: Load Complete as many rounds as possible in 9 minutes of: 9 KB Goblet Squats (70/53) 9 Handstand Pushups Scoring: Rounds + Rep

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12.3.19

Strength: Build to a heavy 3 postion power snatch   Wod AMRAP 3: 9/6 Calorie Bike 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 9/6 Calorie Bike 4 Power Snatches (135/95)

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12.2.19

AMRAP 12:* 35 Double Unders 25 Air Squats 15 Kettlebell Swings (53/35) *Every Minute on the Minute: 3 Burpees

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11.21.19

Strength: Front Squat build to a heavy one.   Wod 75 Double unders 21-15-9 Strict Pull Ups Walking Lunge steps Wall Balls 20/14 75 Double unders

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11.20.19

5 rounds for max reps: 1 minute max Toes to Bar 1 minute max Burpee Box Jumps (24/20) 1 minute max Calorie Assault Bike Rest 2 minutes between sets. * Record your score as total reps completed in each of the 5 sets.

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11.18.19

AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/10 Calorie Row 15 Kettlebell Swings (53/35) 15 Thrusters (95/65) Rest 4 Minutes AMRAP 4: 9/6 Calorie Row 9 Kettlebell Swings (53/35) 9 Thrusters (115/85)

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11.11.19

Horton Hero Wod 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 115, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps[…]

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11.5.19

Part 1 Power Clean 3-3-3-3-3-3-3 Working sets are not meant to be touch and go reps – reset between reps Let technique dictate how heavy you go – looking for consistent technique on ALL 3 reps If technique breaks down across reps, don’t add weight on the next set Loading[…]

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