Athlete Spotlight – Troy Minske
Athlete Spotlight – Troy Minske
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Crossfit Beyond Sport Blog

Strength

Bench Press 5-5-5-5-5

WOD

21-15-9 reps, for time of:

Sumo Deadlift High Pull, 95 lbs

Overhead Squat, 95 lbs

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Strength

Weighted Sit-Up 5-5-5-5-5

WOD

For time:

Run, 200 m

15 Air Squats

15 Push-ups

15 Body Rows

12 Air Squats

12 Push-ups

12 Body Rows

9 Air Squats

9 Push-ups

9 Body Rows

Run, 200 m

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Strength

Power Snatch 5-5-5-5-5

WOD

2 rounds for time of:

Run, 400 m

Medicine Ball Run, 20/14 lbs, 400 m

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Strength

Front Squat 5-5-5-5-5

WOD

For time:

20 Wall Balls, 20/14 lbs

40 Sit-ups

20 Burpees

15 Wall Balls, 20/14 lbs

30 Sit-ups

15 Burpees

10 Wall Balls, 20/14 lbs

20 Sit-ups

10 Burpees

5 Wall Balls, 20/14 lbs

10 Sit-ups

5 Burpees

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Strength

Push Press 5-5-5-5-5

WOD

19-18-17 reps, for time of:

Thruster, 45/35 lbs

Leg Lifts

Handstand Push-up

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WOD

“Partner Hidalgo”

For time:

Run, 2 mi

Rest, 2 mins

20 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

20 Overhead Walking Lunge With Plates, 45/35 lbs

20 Box Jumps, 24/20 in

20 Squat Cleans, 135/95 lbs

Rest, 2 mins Run, 2 mi

Working with a partner, split the run into relays and equally split the reps

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Strength

Weighted Pull-Up 1-1-1-1-1

WOD

“J.T.”

21-15-9 reps, for time of:

Handstand Push Up

Ring Dip

Push-up

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Strength

Squat Snatch 1-1-1-1-1

WOD

“Griff”

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

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Strength

Weighted Plank Hold 1-1-1

WOD

“Randy”

For time:

75 Power Snatches, 75/55 lbs

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Strength

Clean & Jerk 1-1-1-1-1

WOD

“Keven”

For time:

1 Pull-up

2 Push-ups

3 Sit-ups

2 Pull-ups

4 Push-ups

6 Sit-ups

3 Pull-ups

6 Push-ups

9 Sit-ups

4 Pull-ups

8 Push-ups

12 Sit-ups

5 Pull-ups

10 Push-ups

15 Sit-ups

6 Pull-ups

12 Push-ups

18 Sit-ups

7 Pull-ups

14 Push-ups

21 Sit-ups

8 Pull-ups

16 Push-ups

24 Sit-ups

9 Pull-ups

18 Push-ups

27 Sit-ups

10 Pull-ups

20 Push-ups

30 Sit-ups

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