Day 1 Week 4 – Tri Q CrossFit

Day 1 Week 4

25
Jun

Day 1 Week 4

TriQ CrossFit – OLY Class

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Warm-up

Sots Press – bar 3 sets of 8

Snatch Complex – PS from Hip + OHS (40%x3, 50%x3, 60%x3, 65%x2x4sets)

1+3= 1 rep

Snatch High Pull (75%x5x3sets)

3 sec pause at the knee

use snatch %

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)

Back Squat (best 5 reps)

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