TriplePoint Wellness & Fitness

11/06/2020

11/04/2020

Let’s lift!!www.Triplepointwellness.com

11/02/2020

Strength: In 25min A & B

A) Superset In 13min:
a1. Back Squat -MTR- 8-8-6-6
a2. Strict HSPU 3-2-1-ME

B) Superset In 12min:
b1. Front Squat -MTR- 5-5-5-5
b2.

Strength: In 25min A & B A) Superset In 13min: a1. Back Squat -MTR- 8-8-6-6 a2. Strict HSPU 3-2-1-ME B) Superset In 12min: b1. Front Squat -MTR- 5-5-5-5 b2. Dips 3-2-1-ME 5min Transition In 5mi…

10/28/2020

Happy Hump Day!! 3 more days of October!

10/25/2020

In 21min:
Sn**ch 2/35% 2/55% 2/65% 2/75% 3x2/80%
5min Transition
In 12 min:
30 Unbroken DU
5 Shoulder to Overhead @115/75 #
10 Hang Power Clean @115/75 #
15 Deadlifts @115/75 #

Auxiliary Work for Competitors..

In 21min: Sn**ch 2/35% 2/55% 2/65% 2/75% 3×2/80% (Optional Auxiliary to be completed before/after today’s WOD) In 21min: Clean & Jerk 2/35% 2/55% 2/65% 2/75% 3×2/80% 5min…

10/23/2020

MetCon
"Roney" 4RFT
Run/Row 200 meters
Thrusters, 11 reps
Run/Row 200 meters
Push press, 11 reps
Run/Row 200 meters
Floor press, 11 reps
Several Scaling Options, see Whiteboard in Gym
https://www.crossfit.com/workout/2013/09/03 #/comments
Thank you for all who give their lives in the line of duty protecting us!

Auxillary Strength: Muscle Sn**ch MTR: 3x5

MetCon “Roney” Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Floor press, 11 reps Several Sca…

10/21/2020

In 15min:
Press + Push Press + Push Jerk -ME / RBM- @115/75
Ladder: M- 5/75 3/95 2/115 1xME
W- 5/55 3/65 2/75 1xME5min Transition

In 5min:
AMRAP of
Burpee + Pull-Up



Ox Work, Complete at a separate time

In 10min:
Muscle Sn**ch -MTR- 3-3-3-3-3

In 20min:
Block Sn**ch High Pull from the patella with pause at the Top: -MTR- 5-5-4-4-3-3-2-2

In 10min:
Hollow

In 15min: Press + Push Press + Push Jerk -ME / RBM- @115/75 Ladder: M- 5/75 3/95 2/115 1xME W- 5/55 3/65 2/75 1xME5min Transition In 5min: AMRAP of Burpee + Pull-Up   Ox Work, Complete at a se…

10/21/2020

In 45min:
"Olympic Weightlifting Day"
In 15min:
Sn**ch -RFH- 3-2-1-1-1-*1-*1
In 15min:
Clean -RFH- 3-2-1-1-1-*1-*1
In 15min:
Rack Jerk -RFH- 3-2-1-1-1-*1-*1

Optional 20min AMRAP:
50m Farmer Carry (32/24kg)
50m Prowler Push (180/125 #)
50sec Dead Hang
25m Sled Drag Forward
25m Sled Drag Backward
25m Handstand Walk (or Scaled 1: Handstand hold, Scaled 2: Triangle Handstand hold)

In 45min: “Olympic Weightlifting Day” In 15min: Sn**ch -RFH- 3-2-1-1-1-*1-*1 In 15min: Clean -RFH- 3-2-1-1-1-*1-*1 In 15min: Rack Jerk -RFH- 3-2-1-1-1-*1-*1 Optional 20min AMRAP: 50m Fa…

10/19/2020

A) Superset in 20min:
a1. Front Squat -MTR- 5-5-5-5
a2. Strict HSPU 3-2-1-ME
5min Transition
In 7min:
3-6-9-12-15-18...
Toes-to-bar
Clean to Thruster (aka: Cluster) (Rx+ 135/95 #, Rx 115/75 #)



*For those competing, here is your Auxillary Work to be completed at another time today. Spend quality time in mobility work before and after your WODs.

WOD A) Superset in 20min: a1. Front Squat -MTR- 5-5-5-5 a2. Strict HSPU 3-2-1-ME 5min Transition In 7min: 3-6-9-12-15-18… Toes-to-bar Clean to Thruster (aka: Cluster) (Rx+ 135/95 #, Rx 115/75 #…

10/19/2020

Weightlifting

Metcon (AMRAP - Rounds)

Every Minute on the Minute (EMOTM) for 10:00

- 3 High Hang Sn**ches
- 3 Hang Sn**ches
- 3 Sn**ches from the floor

Rx+: 60% of 1RM sn**ch
Rx: 50% of 1RM sn**ch

If you don't have a 1RM yet, choose a weight that is VERY light for you. It is better to go too light today than too heavy.

Your score is your total completed rounds.

Weightlifting Metcon (AMRAP – Rounds) Every Minute on the Minute (EMOTM) for 10:00 – 3 High Hang Sn**ches – 3 Hang Sn**ches – 3 Sn**ches from the floor Rx+: 60% of 1RM snatc…

10/19/2020

Ready to lift tomorrow @ TriplePoint Wellness!

10/19/2020

Warm-up 4:00 Row, Bike, Jump Rope, or Run 1:00 Plate-pinch Farmer’s carry 15 /10 10 InchwormsWith band above the knees: 20 Wide stance glute bridges 20 Medium stance glute bridges 20 Narro…