CROSSFIT TRENCHES – CrossFit

Metcon (Time)

‘Thigh gap nice rack sweet ass’ (By Coach John Berra)

Cash in: being 15 mins late with shoes in hand

38 rounds:

4 Back Squats 115,75 lbs bar starts from the ground

7 Push-ups

10 RKBS 53, 35 lbs

Cash out: 200 meter walk with your partner because she hated running.

One partner does a round then the next partner does a round

38- Jessica would have been 38 in May

4- Lincoln is 4 years old

7- Paxton is 7 years old

10- Jessica and Brandon were married for 10 years

Metcon (No Measure)

Please see the link belowto donate toJessica’s family:

https://www.gofundme.com/f/bqvnb-hbs-establishes-jessica-pabst-memorial-fund

CROSSFIT TRENCHES – CrossFit

Metcon (AMRAP – Rounds and Reps)

14min AMRAP of:

250m row

7 HSPU

5 SDHP 95/65

3 Man-makers 50/35

1 MU

Cool down (No Measure)

()

CROSSFIT TRENCHES – CrossFit

600m Run (Time)

Max Effort 600m Run
3 loops around the building – no need to come back to touch the black mat after ea loop

Metcon (Time)

For time 10-8-6-4-2 of:

P Snatch 95/65

T2B

DL 185/125

Box Jumps 24/20

One barbell – begin ea round with 50ft bear crawl

200m Run (Time)

1 loop around the building

CROSSFIT TRENCHES – CrossFit

Metcon (No Measure)

Single arm KB Snatch practice: 4×6 (3 ea side) – light-med weight, concentrate on technique

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Metcon (No Measure)

TABATA: Coach’s discretion

CROSSFIT TRENCHES – CrossFit

Back Squat (1-2-3-4-5, (incremental) last set @ 80% of 1RM )

Metcon (Time)

For time:

50 Thrusters 75/55

50 Weighted Sit-ups 20/14 med-ball

50 Burpees

50 A Squats

CROSSFIT TRENCHES – CrossFit

Shoulder Press (5-4-3-2-1, last set @ 80% of 1RM)

Push Press (5-4-3-2-1, last set @ 85% of 1RM)

Metcon (Time)

4 RFT of:

50 DU

10 C2B

20 HRPU

CROSSFIT TRENCHES – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 2WOD

25min AMRAP of:

18 Cal row (Alternating)

12 Reverse Alt Lunges (Alternating)

24 Jumping Squats (Alternating)

32 Weighted Sit-ups 24/14 med-ball (passing the med-ball)

31 Synchronized Burpees

*Perform 7 push-ups (each)every 5min

CROSSFIT TRENCHES – CrossFit

Pistols (15min Pistol practice
)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

9 Goblet Squats 53/35

9 V-ups

9 Wall-balls 20/14

27 DU

CROSSFIT TRENCHES – CrossFit

Metcon (No Measure)

15min MU practice

Metcon (AMRAP – Rounds and Reps)

13min AMRAP 4-8-12-16-etc. reps of:

Pull-ups

Sit-ups

Keep adding reps until 13min

CROSSFIT TRENCHES – CrossFit

Back Squat (1-2-3-4-5, (incremental) last set @ 80% of 1RM)

Metcon (Time)

7 RFT of:

7 Clusters 115/85

7 OHS 115/85 – no rack