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

WOD

Complete as many rounds as possible in 15 mins of:

1 Rope Climb

15 Wall Balls, 20/14 lbs

Run, 200 m

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WOD

For time:

21 Deadlifts, 225 lbs

1 Run, 400 m

18 Deadlifts, 225 lbs

1 Run, 400 m

15 Deadlifts, 225 lbs

1 Run, 400 m

12 Deadlifts, 225 lbs

1 Run, 400 m

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WOD

7 rounds for time of:

3 Bar Muscle Ups

12 Toes To Skies

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WOD

“Barbara”

5 rounds, each round for time, of:

20 Pull-ups

30 Push-ups

40 Sit-up (abmat)s

50 Air Squats

Rest 3 mins between each round.

 

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WOD

“Death by Back Squat”

With a continously running clock perform:

2 Back Squats, 125/85 lbs in the first 1 min

2 Back Squats, 125/85 lbs + 10 lbs in the second 1 min 

2 Back Squats, 125/85 lbs + 20 lbs in the thrid 1 min …

Continuing this for as long as you are able

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Strength

Power Clean 1-1-1-1-1

WOD

3 Rounds for Time of:

Run 400m

25 Good Mornings 45lbs/35lbs

25 Abmat Sit-ups

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Squat Snatch 1-1-1-1-1

WOD

3 Rounds for time of:

Row 300m

20 Wall Balls 20lbs/14lbs

10 Pull-ups

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Strength

Push Jerk 1-1-1-1-1

WOD

Crossfit Games Open 13.4

As many reps in 7 mins as you can of:

3 Clean & Jerks, 135/95 lbs

3 Toes To Bars

6 Clean & Jerks, 135/95 lbs

6 Toes To Bars

9 Clean & Jerks, 135/95 lbs

9 Toes To Bars

12 Clean & Jerks, 135/95 lbs

12 Toes To Bars

15 Clean & Jerks, 135/95 lbs

15 Toes To Bars

18 Clean & Jerks, 135/95 lbs

18 Toes To Bars

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WOD

5 Rounds for Time of:

10 Dumbell Burpee Deadlifts

Run 200m

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Strength

Push Press 1-1-1-1-1

WOD

Complete as many rounds as possible in 8 min of:

3 Bar Muscle Ups

5 Burpees

7 V-ups

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