EL ABIERTO

Announcements

— Register today for the 2019 CrossFit Open!
Trenches Open: https://trenches2019open.eventbrite.com
More info on the front table at the gym

— Join us Friday night after the 6pm class ends at Llywelyn’s Pub to celebrate the Open

CROSSFIT TRENCHES – CrossFit

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Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 8-ft. target

Women throw 10-lb. ball to 8-ft. target

DADDY SHARK

Announcements

— Register today for the 2019 CrossFit Open!
Trenches Open: https://trenches2019open.eventbrite.com
More info on the front table at the gym

— Join us Friday night after the 6pm class ends at Llywelyn’s Pub to celebrate the Open

CROSSFIT TRENCHES – CrossFit

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SNATCH COMPLEX W/EMPTY BB (No Measure)

Snatch work with empty barbell – Work on technique

– 3×3 Muscle Snatch

– 3×5 High Hang Power Snatch

– 3×5 Low Hang P. Snatch

– 3×5 Full P. Snatch

Metcon (No Measure)

10min EMOM of:

Every min 6 Hang Power Snatch + 6 Push Press (without putting the bb down) 75/45
*3min rest, then…

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

8 Push up

10 Shoulder Press 45/35 (no rack)

12 Jumping Squat

ONCE

Announcements

Register today for the 2019 CrossFit Open!
Trenches Open: https://trenches2019open.eventbrite.com
More info on the front table at the gym

CROSSFIT TRENCHES – CrossFit

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Tempo Back Squat (4 sets of 2 reps of: 3.1.0 @ 65% of 1RM)

Metcon (AMRAP – Rounds and Reps)

11min AMRAP of:

50ft DB Front Rack walking lunge 50/35 ea side

8 Alt Single Arm DB Snatch 50/35

6 Burpees

GET IT DONE!

Announcements

Register today for the 2019 CrossFit Open!
Trenches Open: https://trenches2019open.eventbrite.com
More info on the front table at the gym

CROSSFIT TRENCHES – CrossFit

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COMPLICATED CINDY (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Weighted pull-ups, 35/25 pounds (Rx: chin OVER bar) (Plate, KB, DB can be used)

10 Push-ups with feet on 20″ box

15 Bear Hug Squats 45/25 plate
Women’s Rx:

Pull-up: 25#

Squat: 25#

BEAVIS & BUTT-HEAD

Announcements

Register today for the 2019 CrossFit Open!
Trenches Open: https://trenches2019open.eventbrite.com
More info on the front table at the gym

CROSSFIT TRENCHES – CrossFit

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Metcon (AMRAP – Reps)

In Teams of 2:

24min AMRepsAP of:

100 Wall-balls 20/14

80 Weighted Sit-ups 25/15 plate (plate touches ground twice, once above head and once in front of feet)

60 Thrusters 75/55 (no rack)

40 Burpees

20 Ring Dips

One athlete works at a time. Divide reps as desired
Have fun keeping track : D

Finisher: Tabata – Coach’s discretion

ALEXEI

Announcements

Register today for the 2019 CrossFit Open!
Trenches Open: https://trenches2019open.eventbrite.com
More info on the front table at the gym

CROSSFIT TRENCHES – CrossFit

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Press Complex: 2 Shoulder Press + 3 Push Press + 4 Push Jerk + 5 Split Jerk

X 3

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

6 HSPU

7 Box Jump Overs 24/20

8 AKBS 53/35

HILDE

Announcements

Register today for the 2019 CrossFit Open!
Trenches Open: https://trenches2019open.eventbrite.com
More info on the front table at the gym

CROSSFIT TRENCHES – CrossFit

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Parallette shoot throughs

2×5

Barbell Rollouts

3×4

Candlesticks

4×6

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

6 DBs Squat Clean 50/35 (one head of the DBs must touch the ground each rep)

12 Weighted Russian Twists 25/15 plate

6 Sandbag (on back) Lunge (forward) Steps (3 e/leg) 70/55

12 Hollow Rocks

MR. BLUT

Announcements

Register today for the 2019 CrossFit Open!
Trenches Open: https://trenches2019open.eventbrite.com
More info on the front table at the gym

CROSSFIT TRENCHES – CrossFit

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Single arm KB Snatch (3×6 (3 e/side))

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

THE BLACK KAISER

Announcements

Register today for the 2019 CrossFit Open!
Trenches Open: https://trenches2019open.eventbrite.com
More info on the front table at the gym

CROSSFIT TRENCHES – CrossFit

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Overhead Squat (4×3@55-60% of 1RM )

Metcon (Time)

3 RFT of:

500m row

7 Front Squats 115/85 (no rack)

7 C2B (Rx: chest must touch bar every single rep)