Blog

temp-post-image

Skill
Emom for 12
1 Split jerk @ 80-85%

WOD
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed

RX
Body weight

Int
70% body weight

Scaled
50% body weight

temp-post-image

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

temp-post-image

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

temp-post-image

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

temp-post-image

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

temp-post-image

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

temp-post-image

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

temp-post-image

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

temp-post-image

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

temp-post-image

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

Try us for Free

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