CROSSFIT TRENCHES – CrossFit
Bench Press (4@75%, 3@80%, 2@85%, 2@90% & 1@95% of 1RM)
Metcon (Weight)
Every min for 10 perform both:
5 S2OH – no rack
5 Supinated Ring Rows
*Score is weight used on S2OH
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LOCAL HERO WOD
CROSSFIT TRENCHES – CrossFit
“SNYDER” (Time)
6 RFT of:
10 Hang Power Snatches 95/65
20 C2B Pull ups
16 Front Rack Lunge Steps 95/65 (8 e/side – no rack)
33 Sit-ups
St. Louis County Police Officer Blake Snyder got fatally shot on October 6th 2016 after responding to a call in Green Park, MO. Snyder was a four-year veteran of the department. He was born in Alton, IL and lived in West County with his wife and their two-year-old son.
CLOVERFIELD
CROSSFIT TRENCHES – CrossFit
Clean and Jerk (3@70%, 3@75%, 2@80%, 2@85% & 2@90% of 1RM)
Metcon (Time)
For time:
400m run
10 Shoulder Press 95/65 (no rack)
400m run
20 Push Press 95/65 (no rack)
400m run
REVENGE
CROSSFIT TRENCHES – CrossFit
Metcon (No Measure)
CORE WORK – NFT:
– Hollow rock: 2×10
– V-Ups: 2×8
– Candlestick: 2×6
Metcon (Weight)
8min EMOM of:
Odd: 12 Front Squats – no rack
Even: 10 Burpees to a 6″ target
*Score is weight used for F Sqt
4min Rest, then…
Metcon (AMRAP – Rounds and Reps)
4min AMRAP of:
6 Walking Lunges
6 RKBS 53/35
WCW
CROSSFIT TRENCHES – CrossFit
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
*Cap time: 7min*
1,500m Row (Time)
Max Effort 1,500m Row
PARANORMAL ACTIVITY
CROSSFIT TRENCHES – CrossFit
Deadlift (1×3@75%,1×3@80%,1×2@85%, 1×2@90% & 1@95% of 1RM)
()
Metcon (Time)
For time
30-20-10 Sit-up
15-10-5 Back Squat 115/85 (no rack)
30-20-10 T2B
15-10-5 DL 115/85
INDIGENOUS DAY WOD
CROSSFIT TRENCHES – CrossFit
Turkish Get Up (12 total (6 ea side) – Light weight)
DIA DE LA RAZA (Time)
3 RFT of:
10 P Clean 155/105
12 C2B
14 Single Arm KB Snatch 7 ea side 53/35
92 DU
*Time cap: 17min
HERO WOD
CROSSFIT TRENCHES – CrossFit
Kerrie (Time)
Wearing a weight vest (20/14lb),
10 rounds for time of:
100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes
To learn more about Kerrie click here
This hero workout is dedicated to Kerrie Orozco, 29, who was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.
Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.
LA LLORONA
CROSSFIT TRENCHES – CrossFit
Front Squat (5@75%, 4@80%, 3@85%, 2@90% & 1@95% of 1RM)
Metcon (Time)
For time:
Cash-in: 20 Pistols
2 RFT of:
4 rounds of: 3 Power Clean + 3 Front Squat + 2 S2OH 185/125
Cash-out: 20 DL 185/125
[REC]
CROSSFIT TRENCHES – CrossFit
Shoulder Press (2@80%, 2@85%, 1@90% & 1@95% of 1RM)
Metcon (AMRAP – Rounds and Reps)
13min AMRAP of:
5 Pike HSPU
5 V-ups
5 Sandbag Over shoulder 70/55
5 T2B
5 G2OH 45/35 plate
5 KB SDHP 70/53