CrossFit Tri-County

WODs

4.8.19

AMRAP 4:27/21 Calorie Row21 Power Cleans (135/95)15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4:27/21 Calorie Row21 Power Cleans (115/80)15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4:27/21 Calorie Row21 Power Cleans (95/65)15 Burpee Box Jump Overs (24/20)

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4.6.19

In teams of 2, rotate through each of the following stations: In 8 minutes: Build to a 3 rep max Power Clean rest 2 minutes In 8 minutes: Complete max alternating sets of 5 Devils Press (50/35) rest 2 minutes In 8 minutes: Complete 4 alternating sets each of 60[…]

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4.5.19

With a partner, complete 2 rotations of the following stations: 4 minutes: Max distance DB Front Rack Walking Lunge (50/35 per hand) * Alternate with partner * Switch as often as you like (i.e. every 50′) 4 minutes: Max Rope Climbs * Alternate with partner as often as you like[…]

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4.4.19

Hang Squat Clean Perform 3 reps every 2 minutes for 15 minutes (8 sets) Loading Guidelines: Sets 1-4: 40-70% 1RM (warmup sets) Sets 5-8: 80%+ (working sets) * Perform warmup sets unbroken. Working sets can be unbroken or 3 singles with less than 10 sec rest between reps. Complete as[…]

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4.3.19

Part 1 Power Snatch Perform 2 reps every minute on the minute for 10 minutes Notes: – Perform all sets at 70-80% of 1RM – Focus on technique and speed over weight, especially if relatively new to lift – Only add weight across sets if technique & speed are SOLID.[…]

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4.2.19

Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps For Time 1,000 Meter Row 50 Wallballs (20/14) 30 Pull ups

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4.1.19

Complete as many rounds as possible in 12 minutes of: 3 Deadlifts (225/155) 3 Toes to Bar 30 Double Unders 6 Deadlifts 6 Toes to Bar 30 Double Unders 9 Deadlifts 9 Toes to Bar 30 Double Unders Continue adding 3 reps to the Deadlifts and Toes to Bar and[…]

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3.30.19

In teams of 2, complete 5 alternating sets each of:  10 Calorie Assault Bike 10 KB Deadlifts + 100′ KB Farmer Carry + 10 KB Deadlifts (70/53) each hand) 100′ Bear Crawl * Partner 1 completes all 3 movements as fast as possible while Partner 2 rests * Partner 2[…]

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