CROSSFIT TRENCHES – CrossFit

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Back Squat (8@60%, 8@70%, 8@75% & 6@80% of 1RM)

Metcon (AMRAP – Rounds and Reps)

13min AMRAP of:

8 Front Squats 95/65

12 Weighted Russian Twists 25/15 plate

8 RKBS 70/53

12 Bar Hops

CROSSFIT TRENCHES – CrossFit

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Clean and Jerk (5@60%, 5@65@, 4@70% & 4@75% of 1RM )

Can be any clean and any jerk

SAUCE FACE (Time)

For time:

5-3-1 of:

Power Clean 185/125

200m Sled drag @ 50% BW
Sled is 30#

CROSSFIT TRENCHES – CrossFit

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Overhead Squat (5@60%, 5@65%, 5@70%, 4@75% & 4@80% of 1RM)

Metcon (Time)

3 RFT of:

30 DU

20 Single KB Reverse Alt. Lunge (in place) 35/26 (hold KB on front rack, KB -and hand- MUST be held BELOW chin)

30 DU

20 Push ups

30 DU

20 Slam-balls 40/30

CROSSFIT TRENCHES – CrossFit

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THE ILLINIZAS (Time)

PARTNER WOD:

For time:

800m row

30-20-10 of:

AKBS 53/35

Box overs 24/20

400m run with med-ball 20/14 (run together, only one partner carries med-ball)

60 T2B

60-40-20 of:

DU while partner hold a plank

30-20-10 of:

G2OH 95/65 (Alternate DU and G2OH)

50 Burpees over the bar

400m Run (Run together and both must finish to complete wod)

*One partner works at a time, divide reps as desired. Must follow movements in order*

CROSSFIT TRENCHES – CrossFit

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Split Jerk (3@65%, 3@70%, 2@75% & 2@80% of 1RM)

Metcon (AMRAP – Rounds and Reps)

With a continuous clock:

5min AMRAP of:

6 Push Press 95/65 – no rack

6 V-ups

2min rest, then:

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

2 Wall Climbs

8 Mountain Climbers

CROSSFIT TRENCHES – CrossFit

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Front Squat (6@60%, 6@65%, 5@70%, 5@75% & 5@80% of 1RM)

Metcon (AMRAP – Rounds and Reps)

11min AMRAP of:

10 Goblet Squats 53/35

9 Hollow Rocks

8 Dynamic Push-ups on a plate 45/35 – Push-up is performed on plate only

CROSSFIT TRENCHES – CrossFit

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Clean Pull (5@80%, 5@90% & 5@95% of 1RM *(Sqt Clean) )

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

CROSSFIT TRENCHES – CrossFit

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Metcon (AMRAP – Rounds and Reps)

14min AMRAP of:

6 Shoulder Press 75/55 (no rack)

4 Single Arm DB Devil Press 50/35

6 G2OH plate 45/35

4 Strict Pull-up

6 HSPU

4 Single Arm Renegade Rows, 2 ea side 50/35
Cool Down: https://www.youtube.com/watch?v=Ty_0q5YR5ns

CROSSFIT TRENCHES – CrossFit

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LOCAL HERO WOD: “LANGSDORF” (Time)

LOCAL HERO WOD: “LANGSDORF”

Officer Langsdorf 40, of St. Louis, passed away Sunday, June 23, 2019 while answering a call about a bad check at a market in the St. Louis County.

Michael Langsdorf grew up an only child in south St. Louis County. He graduated from Mehlville High School.

After about four years as a volunteer firefighter, he gave up the hose for a gun and enlisted in the St. Louis police academy. His ties to the city come from his parents, who grew up on The Hill and were parishioners at St. Ambrose Catholic Church.

Officer Michael Langsdorf had been employed by the North County Police Cooperative department for three months but worked for the St. Louis Metropolitan Police Department for 17 years.

Officer Langsdorf leaves behind a fiancee, two teenage children and his parents.

3 RFT of:

800m Run

25 C2B

35 AKBS 53/35

45 Bear Hugh Jumping Squats w/plate 15/10 (Rx: below parallel)

CROSSFIT TRENCHES – CrossFit

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Back Squat (10@60%, 10@65% & 8@70% of 1RM)

Metcon (Time)

2 RFT of:

150ft OH Walking Lunge 45/35

200m KB Farmer Carry 53/35 on ea side

50 DU