Day 1 Week 3 – Tri Q CrossFit

Day 1 Week 3

18
Jun

Day 1 Week 3

TriQ CrossFit – OLY Class

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Warm-up

Sots press 3 sets of 8 with bar

Snatch Complex – PS from Hip + OHS (40%x3, 50%x3, 60%x3, 65%x2x3sets)

1+3=1 rep

Snatch DL with pause at the knee (50%x5, 60%x5, 65%x5x2sets)

pause for 3 sec at the knee then finish, knees out
use front squat % but form comes first.

Strength Accessory

1. pull ups – decending ladder 5,4,3,2,1 x2 sets (rest 45 sec between steps and 90 sec between sets)

2. weighted sit ups – 4 sets of 10 (slow and controlled movement)

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