THE QUEEN’S JUSTICE

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

26 – Fe (AMRAP – Rounds and Reps)

Partner WOD – In teams of 2:

26min AMRAP of:

26 Sledgehammer Strikes 10/8 (Partner ‘rests’ holding sledgehammer in both hands overhead – not lower than head and not resting on head)

26 Air Squat (Partner ‘rests’ at bottom of squat)

26 Pull-up (Partner ‘rests’ while hanging from pull-up rig)

26 Hang Power Clean 75/55 (Partner ‘rests’ while standing and holding barbell in high hang or front rack – not resting on legs)

Divide reps as desired

*Each time athlete ‘resting’ brings hammer down, comes up from bottom of squat, drops from rig or let bb go his/her partner must stop

DRAGONSTONE

Announcements

GYMNASTICS SEMINAR – Sunday, April 28 from 12-4. Appropriate for ALL LEVELS. Register here: https://trenchescatbodies.eventbrite.com

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Push-up / Wall Climb complex (No Measure)

Not For time:

10-1 Descending Push-up with one Wall Climb in between sets

Metcon (Time)

3 RFT of:

50 DUs

25 Hang Power Snatch 75/55

25 Med-ball Cleans 20/14 (Rx: BELOW parallel)

3 Bar MUs

DASA EVENT

Announcements

Lots of upcoming fun activities!
1. OPEN GYM – This Sunday, April 14 from 11-1
2. GYMNASTICS SEMINAR – Sunday, April 28 from 12-4. Appropriate for ALL LEVELS. Register here: https://trenchescatbodies.eventbrite.com

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

Cash-in: 200m Run

8 Single Arm DB S2OH 50/35 (4 ea side)

7 Ring/Box Dips

6 Slam-balls 40/30

5 Power Cleans 135/95

Callisto

Announcements

Lots of upcoming fun activities!
1. OPEN GYM – This Sunday, April 14 from 11-1
2. 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

Single Arm KB Work (Perform entire complex 3x per side)

3 Snatches + 3 OHS + 3 Sotts Press
Go light and work on technique

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

7 Power Snatch 75/55

14 DUs

7 OHS 75/55

14 Weighted Sit-up 25/15 plate