CrossFit Tri-County

WODs

2.18.20

Strength: Hang Squat Clean, build to a heavy single   AMRAP 10: 30 Double Unders, 1 Hang Squat Clean 30 Double Unders, 2 Hang Squat Cleans 30 Double Unders, 3 Hang Squat Cleans … Rx – 155/105

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2.17.20

Complete as many rounds as possible in 12 minutes of: 12 Toes to Bar 12 Double KB Push Press (53/35) 12 Double KB Swing

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2.15.20

Teams of 3 For Time (30 Minute Cap): 3 Rounds: 1,000 Meter Row 30 Toes to Bar Into… 21 Burpee Box Jump Overs (24/20) 21 Clean and Jerks (135/95) 21 Burpee Box Jump Overs (24/20) 21 Clean and Jerks (155/105) 21 Burpee Box Jump Overs (24/20) 21 Clean and Jerks[…]

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2.14.20

Teams of 2 AMRAP 25: 3 Wallballs (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Bike Erg 6 Wallballs (20/14) 6 Kettlebell Swings (53/35) 6 Calorie Bike Erg 9 Wallballs (20/14) 9 Kettlebell Swings (53/35) 9 Calorie Bike Erg … Climb By 3’s Each Round *Athletes Switch After Completing Full Rounds

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2.13.20

Power Snatch Build to a Moderate Set of 3 On the 4:00 x 5 Rounds: 300/250 Meter Row 20 AbMat Sit-ups 5 Power Snatches (135/95)

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2.12.20

Buy-In: 15 Clusters (135/95) 3 Rounds: 21/15 Calorie Bike  15 Chest to Bar Pull-ups Cash-Out: 15 Clusters (135/95)

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2.10.20

On the 5:00 x 5 Rounds: 7 Deadlifts (185/135) 20 Alternating Jumping Lunges 7 Deadlifts (185/135) 20 x 10 Meter Shuttle Runs

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2.8.20

In teams of 2 complete: Partner 1: Run 800 meters Partner 2: AMRAP of 8 Alternating DB Snatches + 8 DB Walking Lunges (DB held in goblet position) Switch Partner 1: Run 600 meters Partner 2: AMRAP of 6 Alternating DB Snatches + 6 DB Walking Lunges Switch Partner 1:[…]

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