CrossFit Tri-County

WODs

10.10.19

In teams of 3, complete 3 rounds of: Partner 1: 200 meter Double KB Farmer Carry (32kg/24kg) Partner 2: Row Max Calories Partner 3: Max Distance Overhead Walking Lunge (45/35# plate) The Farmer Carry is the rabbit. Once Partner 1 returns from the Carry, partners will rotate to the next[…]

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10.9.19

3 x AMRAP 4: 15 Burpee Box Jump Overs (24/20) 21 Power Cleans 27/21 Cal Row Rest 4 Minutes Between Rounds Round 1: 135/95 Round 2: 115/85 Round 3: 95/65

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9.29.19

Front Squat 5-5-3-3-1-1-1 #1: 5 reps @ 50% #2: 5 reps @ 60% #3: 3 reps @ 70% #4: 3 reps @ 80% #5: 1 rep @ 90% #6: 1 rep @ 90%+ #7: 1 rep @ 90%+ Scoring: Load   Amrap 7 7 Front Squats 135/95 7 Ring Dips

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9.26.19

Strength: Complex 1 Power clean 1 hang power clean 1 front squat 1 jerk AMRAP 10: 3 Calorie Bike, 3 Kettlebell Swings (53/35) 6 Calorie Bike, 6 Kettlebell Swings (53/35) 9 Calorie Bike, 9 Kettlebell Swings (53/35) Climb by (3) reps per round compare to 5.29.18 8.1.18

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9.25.19

3 rounds for time of: 21 hang power snatches (115/75) 50 squats for time L-sit for time equal to squat time (if it takes 60 seconds to perform your set of 50 Air Squats, accumulate 60 seconds of an L-sit hold) Scoring: Time

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9.27.19

Teams of 3 AMRAP 25: 40 Chest to Bar Pull-ups 50 Box Jumps 24/20 60 Thrusters Round 1: 75/55 Round 2: 95/65 Round 3: 115/80 Round 4: 135/95 Round 5: 155/105 (AMRAP in time remaining

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