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

Strength

Zercher Squat 1-1-1-1-1

WOD

3 rounds for time of:

5 Dumbbell men-Makers

Russian Lunge, 20 m

10 Weighted Box Step-ups

20 One Arm Dumbbell Snatch (Alternating)s

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Strength

Back Squat 1-1-1-1-1

WOD

“The Ghost”

6 rounds, 1 min per station, of:

Row (calories)

Burpee

Double Under

Rest 1 min

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Strength

Deadlift 1-1-1-1-1

WOD

“Grace Meets Isabel”

For time:

30 Clean & Jerks, 135/95 lbs

Rest 3 mins

30 Power Snatches, 135/95 lbs

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Strength

Overhead Squat 1-1-1-1-1

WOD

Complete as many rounds as possible in 15 mins of:

10 Box Jumps

Kettlebell Walking Lunge, 20 m

20 Kettlebell Swings, 53/35 lbs

20 Sit-ups

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cardgame

“Deck of Death”

Complete as many rounds as possible in 25 mins of:

Air Squat

Toes-to-bar

AbMat Sit-up

Kettlebell Swing

Hearts are Squats, Diamonds are Toes to Bar, Spades are Sit ups, clubs are Kettle bell swings. Jokers are 15 burpees. work in teams of 3 or 4 to get thru as many cards as possible in 25 minutes

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Strength

Push Jerk 3-3-3-3-3

4 rounds for time of:

Run, 400 m

10 Burpee Box Jumps

20 AbMat Sit-ups

20 Good Mornings, 45/35 lbs

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Strength

Floor Press 3-3-3-3-3

WOD

5 rounds for time of:

Run, 200 m

Walking Lunge, 10 m

Reverse Lunge, 10 m

10 Pull-ups

20 AbMat Sit-ups

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Strength

Power Snatch 3-3-3-3-3

WOD

“Annie meets Grace”

50-3-40-3-30-3-20-3-10-3 reps, for time of:

Double Under

AbMat Sit-up

Clean & Jerk, 95/65 lbs

50 of double unders and sit ups, then 3 clean & jerks.

40 of double unders and sit ups, then 3 clean & jerks.

30 of double unders and sit ups, then 3 clean & jerks

20 of double unders and sit ups, then 3 clean & jerks

10 of double unders and sit ups, then 3 clean & jerks

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Strength

Split Jerk  3-3-3-3-3

WOD

21-18-15-12-9-6-3 reps of:

Deadlift, 105 lbs

Wall Ball, 10 lbs

Box Jump (Step Up), 24/20 in

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Strength

Squat Clean 3-3-3-3-3

WOD

Complete as many rounds as possible in 15 mins of:  

10 Ring Dips

15 Push-ups

20 Squats

25 AbMat Sit-Up

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