CROSSFIT TRENCHES – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Socially Distanced” (Partner WOD) – By Todd B

22min AMRAP of:

200 m. sled drag 1/3 body weight while partner does farmer carry (6ft social distanced) – 6 burpees each time KBs are put down 53/35

20 DUs while partner hangs from the rig – 6 burpees each time partner drops from rig

6 Synchronized Wall balls (partners 6 ft distanced) 20/14

12 Weighted synchronized sit-ups with med-ball – partners touch med-balls at top of sit-up 20/14

*Partners switch positions each round*

CROSSFIT TRENCHES – CrossFit

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Back Squat (10-8-6-4-2-1. Last set at 90% of 1RM)

Metcon (Weight)

14min EMOM of:

Odd: 1 P Clean + 2 Hang P Cleans + 3 F Squats

Even: 12 Burpees over the bar

*Score is weight used*

CROSSFIT TRENCHES – CrossFit

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Gymnastics

Handstand Push-ups (15min to work on HSPU)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

7 G2OH Plate 45/35

7 Ring Push ups

7 S2OH 95/65

21 Weighted Russian Twist 15/10

CROSSFIT TRENCHES – CrossFit

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Drop Snatch

Snatch Balance

Snatch

12min Squat Snatch technique work

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

CROSSFIT TRENCHES – CrossFit

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Ring Dips (15min to work on Ring Dips)

Metcon (Time)

6 RFT of:

3 Single Arm RKBS (R)

3 Single Arm KB P Clean (R)

50 ft Goblet Carry

3 Single Arm RKBS (L)

3 Single Arm KB P Clean (L)

50 ft Goblet Carry

Rx: 53/35

CROSSFIT TRENCHES – CrossFit

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Deadlift (3-2-2-1-1-1, last set at 95% of 1RM)

Metcon (Time)

Cash-in: 15 Sandbag Power Clean 70/55

5 RFT of:

8 Box Jumps 24/20

8 V-ups

8 Thruster 95/65 – no rack

Cash-out: 15 T2B

CROSSFIT TRENCHES – CrossFit

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Woehlke (3 Rounds for time)

3 Rounds Each for time:

4 Jerks, 185#

5 Front Squats, 185#

6 Power Cleans, 185#

40 Pull-ups

50 Push-ups

60 Sit-ups

Rest 3 minutes between rounds.
In honor of Brian Woehlke, 29, of Detroit, Michigan
To learn more about Woehlke click here
Women’s Rx:

125#

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

CROSSFIT TRENCHES – CrossFit

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Bench Press (2-2-1-1-1-1-1, last set @85-90% of 1RM)

Metcon (Time)

2 RFT of:

15 HSPU

15 Hang Power Snatch 95/65

15 Alt. Pistols

15 Candlestick

Cash-out: 500m Row

CROSSFIT TRENCHES – CrossFit

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Metcon (No Measure)

Core Work:

2 RNFT of:

12 Hollow Rocks

24 Weighted Russian Twists

36 Flutter Kicks

Metcon (Time)

4 RFT of:

6 Box Jump Overs 24/20

8 Ring Dips

10 AKBS 53/35

CROSSFIT TRENCHES – CrossFit

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Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
**CAP TIME: 20min**

Metcon (No Measure)

COOL DOWN:

https://www.youtube.com/watch?v=NFS0U3X5Aco