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Skill
10 minutes to complete
Rope climb
4-Rx L sit from ground
5-Int legless/with legs
10-Scale progressions

WOD
15 min Amrap
Partner wod
P1-runs w/sandbag around 400
P2-runs around 400 meter, meeting up with partner, switch
*this all happens at the same time
RX
Weighted vest +70# sandbag/50#sandbag

Int
50# /35#

Scaled
35#/25# or lower

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Skill
E:90 x 7
2 squat cleans @ 80-85%
Last set max reps tng

WOD
For time
30 bar muscle ups

Int
As many bar muscle ups, then w/band or jumping

Scaled
Jumping bar muscle ups

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Skill
Find 5 rep max thruster from rack
E3m x5
Start at 60-65% of 1 rep

WOD
For time
4x 100 meter prone to sprint + 10 stationary lunges
3x 200 meter prone to sprint + 12 db snatches
2x 400 meter prone to sprint + 15 ttb

RX
70/50

Int
50/40
ttb attempts

Scaled
40/35 or lower
Knees to chest

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Skill
Amqrap in 7
2 Pass throughs on parallettes
10 v-ups
:45 hs hold

Then,
7 minutes
Peg board practice/holds/climbs

WOD
2 rounds of
8 bar facing burpees
12 push presses
Rest 1 minute
(3x through)

RX
95/63

Int
85/53

Scaled
75/43 or lower

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WOD
5rft
3 Muscle ups
20 Double unders
10 Box jumps
1 complex
10 Box jumps
20 Double unders
3 Muscle ups
75ft Sprint down and back

*complex
1 dl
1 squat clean
1 hang power clean
1 jerk

RX
24/20
185/123

Int
3 transitions on low rings
10 double unders
20/16
155/103

Scaled
3 ring rows + 3 dips
2 attempts/finish with singles
16/lower
115/83

Read more

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Partner WOD
For time
100 clean and jerks
*every time partner breaks from tng, both athletes complete 400 meter run

RX
115/83

Int
95/73

Scaled
75/53 or lower

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Skill
E2m x6 alternating
A.
10/8 cal row
6 Fat bar push presses (hap)
4 box jumps 36/32 or lower
B.
100ft (50 and back) Yoke carries (hap)
10 ball slams (hap)
40 double unders

WOD
7 min amrap
8 wall balls
8 pistols

RX
20/14 10ft

Int
16/13 10ft

Scaled
14/13 9ft

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Skill
Find 5 rep max deadlift
E3m x5
Start at 60-65% of 1 rep

WOD
5 rft
9 Thrusters
9 ctb

RX
135/93

Int
105/78
Assisted ctb

Scaled
85/58
Jumping ctb

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Skill
:45 of work/ :30 rest for 10 rounds
*Sandbag (on back) walking lunges
*AB/feet only no arms

WOD
100 meter sled push with weight
100 meter sled push (no weight)
sprint back to weight
100 meter farmer carry to sled
*complete this in a 400 meter fashion

RX
2-70# kbs on sled
2-45# kbs on sled

Int
2-55# kbs on sled
2-35# kbs on sled

Scaled
2-44# kbs on sled
2-25# kbs on sled

Read more

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Skill
Gymnasty
Amqrap in 12
2 Parallette hs push ups (or bumper plates) or 4 Parallette push ups
4 weighted pistols or assisted w/band
4 cartwheels (1 arm)

WOD
E:15 for 16 intervals-
Rest 1 minute between movements
3 push presses-barbell
3 kbs (russian)
3 db front squats
*goal is to have the bb and db sit in front rack as long as possible

RX
115/73
88/62
35/25

Int
105/58
70/55
30/20

Scaled
2 reps of each
85/38 or lower
55/44 or lower
25/15 or lower

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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