Day 3 Week 5 – Tri Q CrossFit

Day 3 Week 5

6
Jul

Day 3 Week 5

TriQ CrossFit – OLY Class

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Warm-up

Y, T, M – crossover symetry 2 sets of 10 at each position

drop jerk (PVC at forhead, raise to toes and balance, push under and lock elbows) 3 sets of 5

Jerk Support/Recovery (95%x3, 100%x3, 105%x3, 110%x3)

Front Squat + Power Jerk (50%x3+2, 55%x3+2, 60%x3+2x3sets)

3 ft sq + 2 pwr jk

Strength Accessory

pullups – 1 set Max Reps then 6 sets of weighted doubles (add weight each set that you can maintain with good technique)

ab rollouts – 3 sets of 8-10

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