MIRACLE ON 34TH STREET

CROSSFIT TRENCHES – CrossFit

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Gymnastics

Strict Ring Dips

2×5 Strict Dips or progressions

Ring Dips (3×5 Kipping or progressions)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

5 Dynamic Push-ups on plate 45/25 (push up performed with hands on plate only)

7 SDHP 95/65

5 Burpee to a 6″ target

7 Hang Power Clean 95/65

A CHRISTMAS STORY

CROSSFIT TRENCHES – CrossFit

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Clean and Jerk (3@75%,3@80%,2@85%,2@90%,1@95% of 1RM)

STRICTLY CLEAN ‘A’ (AMRAP – Rounds and Reps)

4min AMRAP of:

1 Clean (power or squat)

1 Strict HSPU

2 Cleans

2 Strict HSPU

3 Cleans

3 Strict HSPU

4 Cleans

4 Strict HSPU

Etc…

Rx: 185/125

Rest 5min, then…

STRICTLY CLEAN ‘B’ (AMRAP – Rounds and Reps)

4min AMRAP of:

1 Clean (power or squat)

1 Strict HSPU

2 Cleans

2 Strict HSPU

3 Cleans

3 Strict HSPU

4 Cleans

4 Strict HSPU

Etc…

Rx: 155/105

LARVA

CROSSFIT TRENCHES – CrossFit

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Metcon (AMRAP – Rounds and Reps)

With a running clock…

4min AMRAP of:

8 HSPU

10 Box Jumps 24/20

12 S2OH 95/65 (no rack)

15 Pull ups

20 DUs

4min rest, then…

Metcon (AMRAP – Rounds and Reps)

6min AMRAP of:

8 HSPU

10 Box Jumps 24/20

12 S2OH 95/65 (no rack)

15 Pull ups

20 DUs

4min rest, then…

Metcon (AMRAP – Rounds and Reps)

8min AMRAP of:

8 HSPU

10 Box Jumps 24/20

12 S2OH 95/65 (no rack)

15 Pull ups

20 DUs