CrossFit Tri-County

WODs

9.4.19

Strength 1 Power Clean 1 Hang Squat Clean 1 Squat Clean 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans Barbell: 115/85

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9.2.19

Seven rounds of: •Run 400 meters •135/95 pound Back squat, 29 reps Scaled Teams of 2 200m run tag partner 200m run 29 Back Squats split any which way First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based[…]

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8.30.19

In teams of 2, rotate through the following 3 stations: AMRAP in 10 minutes of: 7/5 Calorie Assault Bike 7 Burpees 7/5 Calorie Assault Bike rest 2 minutes AMRAP in 10 minutes of: 50′ Sled Push (Sled + 90/45) 7 Burpees 50′ Reverse Sled Drag rest 2 minutes AMRAP in[…]

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8.28.19

Clean (Squat) 3-3-2-2-1-1-1-1 Build to a 1 rep max for the day in 20 minutes If new to this lift, perform 8 sets of 3 reps, building to a moderately challenging weight Loading Guidelines: Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 2[…]

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8.23.19

3 Rounds with a Partner: 250 Meter Row 500 Meter Row 750 Meter Row Each athlete does each interval. Rest while your partner work

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