Day 1 Week 11 – Tri Q CrossFit

Day 1 Week 11

13
Aug

Day 1 Week 11

TriQ CrossFit – OLY Class

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Warm-up

Muscle snatch + OHS + Press in Snatch – 3+3+3 x 3 sets with bar/pvc/training bar – if possible do 1 set with 35%, 1 set at 40%, 1 set at 45%

Snatch (45%x3, 55×3, 65×2, 70×2, 75-80-85×1, 90x1x2)

Snatch High Pull (75%x3x4sets)

Back Squat (50-60-70-75%x5, 80%x4, 85%x3x2sets)

Strength Accessory

1. v-ups x10x3sets

2. reverse planks on bench/box – 20-30 sec hold x 3 sets (see video here: https://www.youtube.com/watch?v=Y4ArfeNeXhQ)

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