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

Strength

Back Squat 1-1-1-1-1

WOD

5 rounds for time of:

15 Kettlebell Burpees, 73/53 lbs

2 Thrusters, 135/95 lbs

1 Power Snatch, 135/95 lbs

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Strength

Bench Press 1-1-1-1-1

WOD

Complete as many rounds as possible in 20 mins of:

5 Handstand Push Ups

10 Pull Up (L)s

15 Walking Lunges

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WOD

For time:

Run, 800 m

100 Push-ups

Bear Crawl, 100 m

Run, 800 m

50 Handstand Push-ups

Handstand Walk, 50 m

Run, 800 m

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Strength

Push Press 1-1-1-1-1

WOD

For time:

15 Leg Lifts

5 Power Cleans, 135/95 lbs

15 Leg Lifts

10 Power Cleans, 135/95 lbs

15 Leg Lifts

15 Power Cleans, 135/95 lbs

15 Leg Lifts

20 Power Cleans, 135/95 lbs

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Strength

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

WOD

“DT”

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

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Strength

Power Clean 1-1-1-1-1

WOD

Complete as many rounds as possible in 7 mins of:

1 Snatch, 205/145 lbs

3 Clean & Jerks, 205/145 lbs

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Strength

Deadlift 10-9-8-7-6-5-4-3-2-1

WOD

“Running with Christine”

3 rounds for time of:

500 m Run

12 Deadlift Bodyweight

21 Box Jump 24/20

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Strength

Power Clean 1-1-1-1-1

WOD

“FlAsHbAcK FrIdAy”

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WOD

For time:

100 Chest-to-bar Pull-ups

100 Handstand Push-ups

100 GHD Sit-ups

100 Pistols

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Strength

Weighted Plank Hold 1-1-1

WOD

As many reps in 10 mins as you can of:

30 Snatches, 75/45 lbs

30 Snatches, 135/75 lbs

30 Snatches, 165/100 lbs

Snatch, 210/120 lbs

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