Friday Crossfit – Tri Q CrossFit

Friday Crossfit

6
Aug

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)

– 04 banded shoulder stretch

– 10 squat cleans w/barbell

– 05 split jerks w/barbell

Clean and Jerk complex

6X1 – E2MOM

– 2 squat cleans and 1 jerk – E2MOM

– Add weight every round and build to your heaviest set

– Log in your score for the heaviest completed set

Metcon (Time)

18 min – AMRAP Chipper

– 30 calorie row

– 30 HSPU

– 30 cleans

– 30 burpees OTB

– 30 front rack stationary lunges

*this is an AMRAP. 150 reps = 1 round.

Sport: push ups and 35#/20# DB cleans, burpees and lunges

Crossfit: 115#/85#. Scaled = push ups and 75#/55#

Firebreather: deficit HSPU, 155#/105#,

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