ANDY’S

CROSSFIT TRENCHES – CrossFit

Shoulder Press (5×3)

Push Press (5×4)

Use medium weight and work on technique

Metcon (AMRAP – Rounds and Reps)

With a running clock:

8min AMRAP of:

8 Ring Dips

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

4min rest, then…

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

4 Single arm Devil press 50/35 (2 ea side)

4 V-ups

ZINNIA

CROSSFIT TRENCHES – CrossFit

Drop Snatch (5×3)

Snatch Balance (6×2)

Use light weight and work on technique

Metcon (Time)

For time:

10 Sqt Snatch 75/55

8 Sqt Snatch 95/65

6 Sqt Snatch 105/75

4 Sqt Snatch 115/85

2 Sqt Snatch 135/95

1 bb only, athletes change their own weight

KETOR

CROSSFIT TRENCHES – CrossFit

Metcon (Weight)

12min EMOM of:

Odd: 10 G2OH*

Even: 20 DU

Odd: 10 S2OH* – no rack

Even: 20 Side bar hops

*Score is weight used

Metcon (Calories)

Tabata Sprintsfor watts

For the first 20 seconds use just your legs. Isolate your lower body and keep your arms locked out, lean in and lean out so that you are using just your legs for twenty seconds on.

Rest for 10 seconds.

The second 20 seconds of work is a full body sprint. That means you need to row as fast as you can while keeping good form.

Rest for 10 seconds.

Third 20 second of work is just your arms: Lean in, lean back pull. Just like you would row except you are not using your legs at all.

Rest for 10 seconds

Second 20 seconds is a full body sprint. That means you need to row as fast as you can while keeping good form.

Rest for 10 seconds