CROSSFIT TRENCHES – CrossFit
Metcon (Time)
2 RFT of:
15 Box Jumps 24/20
15 Power Snatch 75/55
15 Wall-balls 20/14
15 Dead-ball G2OS
15 Mountain Climbers
15 OHS 45/35 (no rack)
15 Hollow Rocks
15 T2B
PARTY TONIGHT!
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THE POLAR EXPRESS
CROSSFIT TRENCHES – CrossFit
Clean (3@70%,3@75%,2@80%,2@85%,1@90% of 1RM)
Must be SQUAT Clean (Under parallel)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
250m row OR 200m run (every 50m is a rep)
25 AKB 53/35
50 DUs
MIRACLE ON 34TH STREET
CROSSFIT TRENCHES – CrossFit
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
WHITE CHRISTMAS
CROSSFIT TRENCHES – CrossFit
Front Squat (5@75%,4@80%,3@85%,2@90%,2@95%,1@100% of 1RM)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Finisher: Tabata – Coach’s discretion
HOME ALONE
CROSSFIT TRENCHES – CrossFit
Push Press (4@80%,3@85%,2@90%,1@95%,1@100%)
Metcon (Time)
4 RFT of:
6 KB S2OH 53/35 – Rx: KBs and hands start UNDER the chin ea rep (use 2 KBs)
16 Sit-ups
6 Single Arm Snatch. 3 ea arm 53/35
16 Weighted Russian Twists 25/15 plate
A CHRISTMAS STORY
CROSSFIT TRENCHES – CrossFit
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
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
UNIBOX SUPER BOX
CROSSFIT TRENCHES – CrossFit
Split Jerk (2@80%,2@85%,1@90%,1@95% of 1RM)
Metcon (Time)
For time
3-9-15-9-3 of:
DL 225/155
Wall balls 20/14
Supinated Ring Rows
HOW MUCH DO YOU BENCH BRO?
CROSSFIT TRENCHES – CrossFit
Bench Press (4@75%,3@80%,3@85%,2@90%,1@95% of 1RM)
Metcon (AMRAP – Rounds and Reps)
8min AMRAP of:
5 Hang Power Cleans 135/95
10 T2B
Metcon (Time)
For time: 25 Candlesticks
Cap time: 5min
SO DUMB IS GOOD
CROSSFIT TRENCHES – CrossFit
Overhead Squat (4@70%,4@75%,3@80%,2@85%,2@90%,1@95% of 1RM)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
6 Single Arm OHS 50/35 (3 ea side) Rx – below parallel
6 AKB 70/53
6 Med-ball Clean 20/14
6 Hollow Rocks