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

Strength

Front Squat 3-3-3-3-3

WOD

“Diane”

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push-up

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Strength

Weighted Plank Hold 1-1-1

WOD

“Angie”

For time:

100 Pull-ups

100 Push-ups

100 Sit-up (abmat)s

100 Air Squats

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Strength

Weighted Sit-Up 3-3-3-3-3

WOD

21-18-15-12-9-6-3 reps, for time of:

Triple Under

GHD Sit-up

Deadlift, 185/135 lbs

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Strength

Snatch 3-3-3-3-3

WOD

“Griff”

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

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Strength

Overhead Squat 3-3-3-3-3

WOD

5 rounds for time of:

8 Box Jumps, 24/30 in

10 Knees To Elbows

Bear Crawl, 10 m

Bear Crawl Backward, 10 m

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Strength

Deadlift 3-3-3-3-3

WOD

15 min AMRAP

24 Double Unders

12 Pull-ups

6 Hang Power Cleans 105/75lbs

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WOD

For time:

20 calorie Row

30 Wallball Shots, 20 pound ball

20 Toes to bar

30 Box jumps, 24″ box

20 Sumo-deadlit high-pull, 108 pound kettlebell

30 Burpees

20 Shoulder to overhead, 135 pounds

120 foot Sled pull, sled plus 165 pounds

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WOD

With a continuously running clock complete

5 thrusters every minute

(25 thrusters every 5 minutes).

From 0:00-5:00 use 75 lb.

From 5:00-10:00 use 95 lb.

From 10:00-15:00 use 115 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able. Post total number of reps completed.  

WOD#2

Every 1 min for 10 mins, alternating between:

5 Strict Pull-ups

10 Push-ups

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Strength

Power Clean 5-5-5-5-5

WOD

10 rounds for time of:

Sprint, 50 m

10 Push-ups

5 Burpees

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Strength

Weighted Push Ups 5-5-5-5-5

WOD

For time:

1 Run, 400 m

9 Power Snatches, 115/75 lbs

1 Run, 400 m

15 Power Snatches, 115/75 lbs

1 Run, 400 m

21 Power Snatches, 115/75 lbs

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