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

WOD

For time:

21 Power Cleans

21 Ring Dips

15 Power Cleans

15 Ring Dips

9 Power Cleans

9 Ring Dips

30 Snatches

21 Thrusters

21 Pull-ups

15 Thrusters

15 Pull-ups

9 Thrusters

9 Pull-ups

30 Clean & Jerks

21 Deadlifts

21 Handstand Push-ups

15 Deadlifts

15 Handstand Push-ups

9 Deadlifts

9 Handstand Push-ups

150 Wall Balls

Teams of 3 work through this chipper splitting the reps evenly. One teammate moves at a time.

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WOD

5 rounds for time of:

10 Kettlebell Overhead Squat Right Arms

10 Kettlebell Overhead Squat Left Arms

20 Kettlebell Sumo Deadlift High-pulls

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Strength

Floor Press 5-5-5-5-5

WOD

18-15-12 reps, for time of:

Row Calories

Burpee Over Rower

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Strength

Push Jerk 5-5-5-5-5

WOD

Complete as many rounds as possible in 14 mins of:

15 Wall Balls, 20/14 lbs

10 Overhead Walking Lunge With Plates, 45/35 lbs

5 Chest-to-bar Pull-ups

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Strength

Weighted Sit-up 20-20-20

WOD

5 rounds for time of:

10 Handstand Push-ups

1 Rope Climb

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Strength

Back Squat 5-5-5-5-5

WOD

For time:

21 Dumbbell Thrusters, pick load

Run, 400 m

18 Dumbbell Thrusters, pick load

Run, 400 m

15 Dumbbell Thrusters, pick load

Run, 400 m

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Strength

Power Clean 5-5-5-5-5

WOD

“Rowing Helen”

3 rounds for time of:

Row, 400 m

21 Kettlebell Swings, 53 lbs

12 Pull-ups

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Strength

Overhead Squat 5-5-5-5-5

WOD

8:00 AMRAP:

Bear Crawl, 10 m

4 Wall Walks

8 Burpees

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Strength

Bench Press 5-5-5-5-5

WOD

“Karen”

For Time:

150 Wall Balls 20lb/14lb

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Strength

Push Press 5-5-5-5-5

WOD

3 rounds for time of:

10 Row Calories

100 Double Unders

Walking Lunge, 100 ft

10 Jumping Squats

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