Monday Crossfit – Tri Q CrossFit

Monday Crossfit

1
Oct

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 pvc passthroughs

– 10 pvc BTN thrusters

– 05 pvc squat cleans

– 05 pvc split jerks

– 05 squat clean and jerks w/barbell

.

Clean and Jerk (3×3 @ 70%, 3×3 @75%)

Week 2. Day 1.

* 12 mins to warm up to 70%.

then,

* E3MOM on the rounds (6 rounds)

* 15 secs in between reps

3×3 @ 70%

3×3 @ 75%

*Log in your 75% weight.

Metcon (AMRAP – Rounds and Reps)

10 min – AMRAP

– 12 OH plate lunges (stationary)

– 09 pull ups

– 06 burpees

SPORT: ring rows

CROSSFIT: #45/25# plate. SCALED: 25#/15# plate, banded pull ups

FIREBREATHER: same as crossfit

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