BRACE YORSELVES…. BURPEES ARE COMING

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Snatch (3@75%, 3@80%, 2@85%, 2@90% & 2@95% of 1RM)

Metcon (AMRAP – Rounds and Reps)

5min AMRAP of:

5 Power Snatch 95/65

5 Bar Facing Burpee over bar
*1min Rest

Metcon (AMRAP – Rounds and Reps)

5min AMRAP of:

5 Hang Power Snatch 75/55

5 Lateral burpee over bar

PARTNER WOD

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

ONE OF MY TURNS (Time)

PARTNER WOD – In teams of two

2 RFT of:

Cash in: 500m row

100 DUs

50 Burpees

100 Sit-ups

50 Push ups

100 Air Squats

50 G2OH 75/45

Cash out: 500m Row

*All sets must be divided in half. If athlete A rows in the beginning, athlete B will row at the end. KICKER: When athlete A is working, athlete B MUST hold a plate (plate pinch) in each hand down by their side while standing, if a plate falls or touches any part of the body, athlete A must stop until athlete B resets. Then they switch to move on to the next movement. Plates for WOD: 25/15*

LONG SOCKS

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Rope Climb (Progressions or 6 ascends)

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

Right Arm:

2 KBS + 2 hang power clean + 2 hang power snatch 53/35

12 T2B

Switch, left arm:

2 KBS + 2 hang power clean + 2 hang power snatch 53/35

12 Weighted Sit ups 35/25 plate (Rx: plate touches the floor both times: above head and in front of feet)