Ganymede

Announcements

Lots of upcoming fun activities!
1. DASA – THIS SATURDAY, April 13 at 7:30 and 9:00 (please have finishing touches on baskets by Friday)
2. OPEN GYM – This Sunday, April 14 from 11-1
3. GYMNASTICS SEMINAR – Sunday, April 28 from 12-4. Appropriate for ALL LEVELS. Register here: https://trenchescatbodies.eventbrite.com

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Weightlifting

Push Press (3-2-2-2-2)

incremental – work up to 65-70% of 1RM

Metcon

Metcon (AMRAP – Reps)

1min AMRepsAP of:

Push-ups (chest to the ground every rep)
*1 min rest*

Metcon (AMRAP – Rounds and Reps)

3min AMRAP of:

4 Push Press 95/65 (no rack)

4 Front Squats 95/65 (no rack)
*3 min rest*

Metcon (AMRAP – Rounds and Reps)

5min AMRAP of:

6 Pull-ups

6 OH Lunge Steps with a Snatch Grip (in place, 3 ea side) 45/35

6 Slam-balls 40/30

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