Day 1 Week 7 – Tri Q CrossFit

Day 1 Week 7

8
Oct

Day 1 Week 7

TriQ CrossFit – OLY Class

Power Snatch off Blocks (40%x3, 50%x3, 60%x3, 65%x3x3)

bar just above knee

work on speed and exploding – fire glutes, extend hips, elbows up

Front Squat (50%x3, 60%x3, 70%x3, 75%x3, 80%x3x3)

Clean Grip OHS (35%x5x2, 40%x3x2)

use jerk percentage if possible. if not use a weight you can complete reps with. this is more about mobility/stability

Strength Accessory

1. Pullups – 1 set max reps

2. Pullups – (pyramid style 3 sets) 1, 2, 3, 2, 1 (what this looks like – 1 pullup, rest 10 sec, 2 pullups, rest 10 sec, 3 pullups, rest 10 sec, then back down. rest 90 sec between sets)

3. single leg 3 point touches – 2 sets of 5 per leg

4. banded side leg raises 3 sets of 15

5. Planks on hands – 30-30-30 x3 sets (side, front, side, rest 30 sec)

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