Friday Crossfit – Tri Q CrossFit

Friday Crossfit

30
Jul

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 250m row

– 15 pvc passthroughs

– 10 Wall facing pvc OHS (3 sec pause at bottom) (GET CLOSE)

– 10 bottom squat position pvc presses. (snatch grip)

– 10 V-ups

– 06 full squat snatches w/barbell

Hang Snatch (6×2)

6X2 – E2MOM

– 2 hang snatches every 2 minutes.

– Build to your heaviest set of 2, “without dropping the bar between the 2 reps.”

– Log in your score for the heaviest 2 continuous reps.

Metcon (Time)

“PARTNER WOD”

2RFT:

– 40 GTOH

– 40 GHD sit ups

– 40 ring pull ups

Sport: DB push press 35#/20#, 30 sec plank hold, ring rows

Crossfit: 115#/80#. Scaled = 75#/55#, ring rows

Firebreather: 155#/105#, and replace with 30 ring muscle ups.

TIME CAP: 20 mins.

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