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

Strength

Every 1 min for 10 mins, alternating between:

10 Back Squats, 135/95 lbs

10 Power Cleans, 135/95 lbs

WOD

“Annie”

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

Double Under

AbMat Sit-up

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WOD

“Partner WOD”

Complete as many rounds as possible in 20 mins of:

10 Pull-ups

20 Push-ups

30 Air Squats

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Skill Session

12 min AMRAP

Pull-ups

WOD

“Helen”

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

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Skill Sessions

5 min of Double Unders

5 min of HSPU

WOD

3 rounds, 1 min per station, of:

Double Under

Push-up

Front Squat, 135/95 lbs

AbMat Sit-up

Box Jump, 24/20 in

Rest

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Strength

Weighted Planks 1-1-1

WOD

Complete as many rounds as possible in 15 mins of:

5 Wall Walks

10 Box Jumps

10 Push Press, 95/65 lbs

20 AbMat Sit-ups

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WOD

“Daniel”

For time:

50 Pull-ups

Run, 400 m

21 Thrusters, 95/65 lbs

Run, 800 m

21 Thrusters, 95/65 lbs

Run, 400 m

50 Pull-ups

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Strength

Zercher Squat 5-5-5-5-5

WOD

Complete as many rounds as possible in 20 mins of:

5 Clean & Jerks, 185/135 lbs

10 Toes-to-bars

Rest 30 secs

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TABATA

Squats

TABATA

Sit-ups

WOD

10 rounds for time of:

5 Thrusters, 95/65 lbs

10 Leg Lifts

Sprint, 100 m

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WOD

In 8 mins do:

Run, 1000 m

then in the remaining time,

AMRAP of: Max Rep Deadlift, 315/215 lbs

In 10 mins do:

Run, 1000 m

then in the remaining time,

AMRAP of: Max Rep Power Clean, 225/155 lbs

In 12 mins do:

Run, 1000 m

then in the remaining time,

AMRAP of: Max Rep Overhead Squat, 135/95 lbs

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WOD#1

For time:

100 Burpees

WOD#2

4 rounds for time of:

15 Jumping Squats

10 Ring Dips

10 Pull-ups

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