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

WOD

“Bradshaw”

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225/155 lbs

12 Pull-ups

24 Double Unders

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Strength

Weighted Dips 3-3-3-3-3

WOD

As many reps as possible in 20 mins of:

15 Clean & Jerks, 135/95 lbs

Rest 1 min

15 Clean & Jerks, 155/105 lbs

Rest 1 min

15 Clean & Jerks, 185/125 lbs

Rest 1 min

15 Clean & Jerks, 225/145 lbs

Rest 1 min

15 Clean & Jerks, 245/155 lbs

Rest 1 min

15 Clean & Jerks, 265/165 lbs

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Strength

Press 3-3-3-3-3

WOD

Complete as many rounds as possible in 7 mins of:

25 Double Unders

5 Burpee Bar Muscle Ups

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Strength

Power Snatch 3-3-3-3-3

WOD

7 rounds for time of:

10 Sumo Deadlift High-pulls, 95/65 lbs

10 Ring Dips

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Strength

Split Jerk 3-3-3-3-3

WOD

Complete as many rounds as possible in 20 mins of:

Run, 400 m

Bear Crawl, 30 m

30 Double Unders

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Strength

Power Clean 3-3-3-3-3

WOD

For time:

50 Row (calories)s

50 Burpees

50 Row (calories)s

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Strength

Front Squat 3-3-3-3-3

WOD

Complete as many rounds as possible in 10 mins of:

5 Pull-ups

10 Leg Lifts

5 Handstand Push-ups

10 Jumping Squats

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Strength

Clean & Jerk 3-3-3-3-3

WOD

Complete as many rounds as possible in 20 mins of:

Run, 400 m

25 Kettlebell Swings, 53/35 lbs

25 GHD Sit-ups

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Strength

Deadlift 3-3-3-3-3

WOD

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs, 10 ft

Sumo Deadlift High Pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row (calories)

Rest 1 min

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Strength

Push Jerk 3-3-3-3-3

WOD

3 rounds for time of:

10 Ground To Overheads, 95/65 lbs

Run, 200 m

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