Monday Barbell Club – Tri Q CrossFit

Monday Barbell Club

30
Apr

Monday Barbell Club

TriQ CrossFit – Barbell Club

Warm-up (No Measure)

Couch Stretch 30sec

Samson Stretch for 30 seconds

Torokhtiy Pulls x 10 reps

Muscle Snatch x 10 reps

Behind the Neck Press x 5 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Overhead Squat Hops x 5 reps

Snatch High Pull + Hang Snatch (5×1 @ 70%)

Perform a single Snatch High Pull and Hang Snatch each round

Back Squat (3×5 @ 70% 1 RM)

Perform Back Squat at 5 reps per round for 3 rounds

2 Push Press + 1 Push Jerk (4×1 @ 55% 1 RM)

Perform 2 Push Press and a single Push Jerk each set

Bent Over Row (3×10 )

Perform this movement at a weight that you will successfully to all 10 reps

DIamond Push Ups (20,15,10)

Hold hands at a diamond shape directly down and in front of your face

Scale to regular push ups if needed

3 Sets with a rep scheme of 20,15,10

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