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

4th of julyHave a Safe & Happy 4th of July!!

Gym is Closed today!

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“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  

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Strength

Overhead Squat 3-3-3-3-3

WOD

15 min AMRAP

Complete as many rounds as possible in 15 min of:

2 Power Snatches 135/95lbs

20 Abmat Sit-ups

Run 200m

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Strength

Press 3-3-3-3-3

WOD

Complete as many rounds as possible in 10 mins of:

3 Push Press, 115/75 lbs

5 Burpees

7 Sumo Deadlift High-pulls, 115/75 lbs

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Strength

Front Squat 3-3-3-3-3

WOD

“Diane Ladder 7 Min”

As many rounds as possible in 7 min of:

Deadlift 225lbs/155lbs

Handstand Push-up

1 Round= 1 Rep each

2 Round= 2 Reps each

3 Round=3 Reps each etc

Post Total Rounds

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Strength

Power Clean 3-3-3-3-3

WOD

21-15-9

Burpee (Bar Facing)

Air Squat

Double Under

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WLC

Whole Life Challenge Finals

AMRAP 9 min

7 Kettlebell Swings (24 kg)

7 Burpees

50 meter run

Bear Complex 7-7-7-7-7

Use the heaviest weight you can for each set.

Rest as needed between sets.

This counts as one set:

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

Complete seven sets for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Do not let go of the bar. If you do, you must restart the round.

 

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badger“Badger”

3 rounds for time of:

30 Squat Cleans, 95/65 lbs

30 Pull-ups

Run, 800 m

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Strength

Deadlift 3-3-3-3-3

WOD

1 Mile Time Trial

  This is an all out effort for time

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Strength

Back Squat 3-3-3-3-3

WOD

“Fran”

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Pull-up

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