Strength/Skill: Hang Power Clean
18, 15, 12, 9, 6
Hang Power Cleans
KB Swings (53.35#)
200M Run between each completed round
**SEVERE BURPEE PENALTY FOR NOT COMING IN COSTUME!!!!!
Be brave like….
Happy Halloween!
| 7 Rounds for time:
7 Front Squats (135/95) 7 Box Jumps (30/24) 7 Ring Dips
EXTRA CREDIT: Tabata Hollow rocks
BE SLY LIKE…..
|
Jerk Skill Work
3-5 sets under moderate to heavy load from racks (no Rx rep scheme)
WOD:
EMOM for 10 minutes: 5 Dead Hang Pull Ups, 3 Jerks
Be graceful like….
A series of fun sprint couplets:
One involving a run and row.
The other involving lifting a barbell and everyone’s favorite bodyweight movement.
Oh Yeah!!!
Bench press: 6@ 75% , 4@ 80%, 4 @85%
AMRAP 15 minute:
1 Wall Climb
10 Tire flips
20 double unders
25 m bear crawl
Variation on “Coe”:
Cash in 700 m row
7 Rounds for Time:
7 Thrusters (95/65)
7 Ring Push-ups
Cash out 700 m row
3 rounds-1:00 minute max reps/20 seconds rest in between each movement
Sandbag Clean Box Step-ups
Toes to bar
Deadlift 185#, 135#
Pull-ups
Calorie row
Overhead squat (OHS) prep and skill work
“Jeremy”
21-15-9
OHS (95/65)
Burpees
Then Strength:
Front Squat 6, 4, 4 @75, 80, 85%
800m Run
21 one arm KB Swings (53/35)
21 Wall Ball (20/14)
21 weighted sit-ups
21 jumping lunges
600m Run
15 one arm KB Swings (53/35)
15 Wall Ball (20/14)
15 weighted sit-ups
15 jumping lunges
400m Run
9 one arm KB Swings (53/35)
9 Wall Ball (20/14)
9 weighted sit-ups
9 jumping lunges
5 min AMRAP
200 m farmer’s carry
10 chest to bar pull-ups
10 slam balls
rest 2 min
10 min AMRAP
200m farmer’s carry
10 chest to bar pull-ups
10 slam balls
10 box jumps
Shoulder Press 6, 4, 4 @75, 80, 85%
WOD:
4 rounds for time
10 Toes to bar
10 manmakers
250 m row SPRINT
Our very own Chriss Smith was interviewed by Justin Judkins for the latest edition of CrossFit Radio. Listen to Chriss talk about what makes Trident different from other boxes in the area and how integral Chris Kelly has been on building Trident’s online presence. Didn’t know we are on FaceBook, Twitter, Instagram or of our awesome website? Well go like or follow us immediately!
You can listen to it here and check out other episodes here.
Snatch Skill Work
Partner WOD:
16 minute AMRAP
2 rope climbs
12 power snatches
Strength: Deadlift 6, 4, 4 @75,80,85%
WOD:
400 m run
then 3 rounds of 5 power cleans and 10 lateral burpees
200 m run
then 3 rounds of 5 power cleans and 10 lateral burpees
400 m run
7 minute AMRAP
10 Kettle-bell SDHP (53/35)
10 Kettle-bell Swings (53/35)
10 Goblet squats (53/35)
-1 minute rest-
7 minute AMRAP
250 meter row
7 HSPU or 10 seated db press
-1 minute rest-
7 minute AMRAP
20 Abmat Sit-ups
20 DU’s