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Skill
Snatch work
E:90x7
3 Muscle snatches (1 from each position 1-2-3)
3 ohs
3 Snatch balance
Start 95/63 or empty barbell, increase weight if possible
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Skill
3 minutes to find max Hs walk
(unbroken)

E2m x3
25 hollow body rocks

WOD

17 min amrap
50 of each:
Cal row
Wall balls
Shoulder to overhead
Box jumps

RX
20/14 10/9ft
135/83
24/20

INT
16/13 10/9ft
115/73
20/16

SCALED
14/12 9ft
95/63
16 or lower-step ups

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WOD
1 minute stations
:30 rest x4
AB for cal
Sdhp
Row for cal
Double unders

RX
95/63

INT
85/53

SCALED
65/43

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Skill
12x2 back squats e:30
@ 60-65% (keep the weight the same)
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Skill
Bottom of pull up hang
Top of ring dip hold (use bands if needed)
Parallette pass throughs (push up, feet pass through, dip, feet pass through =1)

WOD
1200 run
20 wall balls
800 run
30 wall balls
600 run
40 wall balls
400 run

RX
20/14 10ft

INT
800/600/400/200 run
16/13 10ft

SCALED
400 meter runs each round
14/12 9ft

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Skill
Partner Sled pushes
:20 work/:10 rest x32 intervals
Athlete #1
:20 sled push with weight
:10 rest/take off weight
:20 sled push no weight
(partner will hold weight)
:10 rest/put weight back on
*switch athlete
Games WOD
For time:
10 squat cleans
8 squat cleans
6 squat cleans
4 squat cleans
2 squat cleans

RX
(245 / 165 lb.), by 2:00
(265 / 180 lb.), by 4:00
(285 / 195 lb.), by 6:00
(305 / 205 lb.), by 8:00
(325 / 215 lb.), by 11:00

INT
(165/93 lb.), by 2:00
(180/113 lb.), by 4:00
(195/133 lb.), by 6:00
(205/153 lb.), by 8:00
(215/173 lb.), by 11:00

SCALED
(95 / 43 lb.), by 2:00
(115/ 63 lb.), by 4:00
(135 / 83 lb.), by 6:00
(155 / 103 lb.), by 8:00
(175 / 113 lb.), by 11:00

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Partner WOD
Start with a 400 run together
80 Med ball sit ups (passing to partner)
60 Kb sdhp
40 Wall balls (passing to partner)
20 Man makers

*both sit ups and wall balls, athlete will pass the ball after each rep
*for other movements each athlete must complete 5 reps while other athlete rest, then rotate

RX
25/20
70/55
50/30

INT
20/16
62/44
40/25

SCALED
16/13
55/35
35/25 or lower

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Skill
Emom for 10
3 back squats

WOD
10-1
Thrusters
Ball slams
w/2 muscle ups after each round (ends w/MU)

RX
125/83
40/35

INT
105/68
35/25
Transitions from the floor +push out from bottom of dip

SCALED
95/48
25/20
Transitions from the floor

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Skill
Emom for 10 minutes alternating
7 Strict pull ups
7 Ring dips

WOD
21-15-9
ttb
ohs

RX
95/63

INT
85/48
Knee raises

SCALED
75/33 or lower
Leg raises w/ hands on rig

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Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com