Monday Crossfit – Tri Q CrossFit

Monday Crossfit

8
Oct

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 pvc passthroughs

– 10 pvc OHS w/3 sec hold at the bottom

– 05 pvc squat snatch

– 05 power snatches w/barbell

– 05 squat snatches w/barbell

.

Snatch complex

Week 3. Day 1.

* 10 mins to warm up to 70%.

then,

* E2.5MOM on the rounds

* 15 secs in between reps

4×3 @ 70%

– Snatch pull

– Power Snatch

– Squat Snatch

*Log in your 70% weight.

Metcon (AMRAP – Rounds and Reps)

10 min – AMRAP

20 Double unders

15 KB swings

10 Goblet Squats

SPORT: single unders

CROSSFIT: 53#/35# KB. SCALED: 35#/20# KB, 10 DU/attempts

FIREBREATHER: 53#/70# KB

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