CrossFit Tri-County

WODs

2.6.20

Snatch Complex Build to a Heavy Complex: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch AMRAP 15 200M Run 15 Toes to Bar 10 Hang Squat Snatches (135/95)

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2.4.20

On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16/12 Calorie Bike 6 Barbell Strict Presses *Build in Strict Press Weight* Add Load notes

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2.3.20

Power Cleans Build to a heavy set of 3 AMRAP 15: 30 Double Unders 10 Power Cleans (155/105) 30 Double Unders 10 Lateral Barbell Burpees

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2.1.20

In teams of 2, complete 5 rounds of: Partner 1: Run 400 meters Partner 2: Max reps until Partner 1 returns (see below for movements) Switch Round 1 = DB Thrusters (50s/35s) Round 2 = DB Renegade Rows Round 3 = Calorie Row Round 4 = DB Renegade Rows Round[…]

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1.31.20

Teams of 3 AMRAP 30: 5 Toes to Bar 7/5 Calorie Bike  5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate): Weight 1: 75/55  Weight 2: 95/65  Weight 3: 115/85  Weight 4: 135/95  Weight 5: 155/105 (AMRAP)

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1.30.20

Complete as many rounds as possible in 15 minutes of: 10 Power Cleans (155/105) 15 V ups Coach’s Notes: – Each set throughout this workout should be tough. – Choose a Power Clean weight that causes you to perform fast singles for most, if not all, of the workout Scoring:[…]

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