CROSSFIT TRENCHES – CrossFit

Pistols (15min to practice Pistols or progressions)

Metcon (Time)

For time 21-15-9 of:

Thrusters 95/65 – no rack

Ring dips

Dead ball G2OS 40/30

V-ups

CROSSFIT TRENCHES – CrossFit

Metcon (Time)

For time with a partner: 500-400-300-200-100 meter row each

Partner A performs Kettlebells Rack hold 53/35 (hands must be UNDER the chin holing the KBs) while partner B rows

*5 burpee (both) penalty for each time the KBs come down*

Metcon (No Measure)

Cool down: https://www.youtube.com/watch?v=xiQ6–iEgBY

CROSSFIT TRENCHES – CrossFit

Split Jerk (3@75%, 2@80%, 2@85%, 1@90% & 1@95%)

Metcon (Time)

3 RFT of:

13 Push ups

13 Weighted Sit-ups 25/15 plate

13 AKBS 53/35

13 Shoulder Press 75/55 – no rack

13 Mountain Climbers

13 K2E

13 Box Jumps 24/20

30sec rest

CROSSFIT TRENCHES – CrossFit

Metcon (Time)

For time 10-9-8-7-6-5-4-3-2-1 of:

C&J 115/85

T2B x 2

DL x 3

*Run 400m after rounds 8, 5 & 1*

Example: two partners split up 10 reps of C&J, 20 reps of T2B and 30 reps of DL… all the way down to 1 rep of C&J, 2 T2B and 3 DL.  One partner works at a time. Runs are together

CROSSFIT TRENCHES – CrossFit

Shoulder Press (4@70%, 3@75%, 3@80%, 2@85%, 2@90% & 1@95%)

Metcon (AMRAP – Rounds and Reps)

14min AMRAP of:

15 DU

12 Single Arm KB Snatch 53/35 (6 ea side)

9 Goblet Squat 53/35

6 Single Arm KB S2OH 53/35 (3 ea side)

CROSSFIT TRENCHES – CrossFit

Deadlift (2×4@75%,1×4@80%,1×3@85% & 1×2@90%)

Metcon (Time)

4 RFT of:

25 Weighted Sit-ups 25/15 plate

15 DB side hops

5 Man Makers 50/35

1min rest

CROSSFIT TRENCHES – CrossFit

Clean and Jerk (3@70%, 3@75%, 3@80%, 3@85% & 2@90%)

Can be any clean and any jerk

Metcon (AMRAP – Rounds and Reps)

11min AMRAP of:

5 Burpees to a 6” target

2 BMU

5 AKBS 70/53

2 Wall Walks

CROSSFIT TRENCHES – CrossFit

Metcon (Time)

2 RFT of:

25 T2B

25 Slam-balls 40/30

25 Push-up

25 G2OH 35/25 plate

25 Ring Dips

25 Walking Lunges

25 Jumping Squats

4min Rest

CROSSFIT TRENCHES – CrossFit

LEFTOVERS (AMRAP – Reps)

Partner WOD – In teams of 2, partner A performs as many reps as possible in 30sec and then partner B performs as many reps as possible in 30sec and then partner A proceeds to the next movement, etc.

3 Rounds for reps of:

Ski erg for cals

40ft sprints

Weighted Russian Twists 25/15 plate

Sandbag C&J 70/55

Goblet Squat 53/35

V-ups

KB SDHP 53/35

Sandbag hops

1min Rest

Announcements

THANKSGIVING HOURS:

Thanksgiving day (Thu): 7:30AM & 9AM ONLY

The day after Thanksgiving (Fri): 10AM ONLY

CROSSFIT TRENCHES – CrossFit

‘Turkey lurkey doo and Turkey lurkey dap’ (Time)

For time:

30 C&J 135/95

*Rest 5min, then…

5 rounds of:

15 Cal Row

15 RKBS 53/35

*Rest 4min, then…

4 rounds of:

4 Jumping Candlestick

8 Single Arm Alternating DB P Snatch 50/35 (4 ea side)

16 DU

*Rest 3min, then…

3 rounds of:

15 Box Jumps 24/20

15 Push Press 95/65 (no rack)

2min rest, then…

20 Wall-balls 20/14

30 Sit-ups

*Rest 1min, then…

30 Dead ball G2OS
*CAP TIME: 50min*