Monday Crossfit – Tri Q CrossFit

Monday Crossfit

15
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 split jerks w/barbell

.

Clean and Jerk (E2.5MOM )

Week 4. Day 1.

* 10 mins to warm up to 75%.

then,

* E2.5MOM on the rounds

* 15 – 20 secs in between reps

3×3 @ 75%

3×3 @ 80%

*Log in your 80% weight.

Metcon (AMRAP – Rounds and Reps)

10 min – AMRAP

– 06 Burbee BJ Overs

– 16 KB Snatch (8 each arm)

– 26 Double unders

SPORT: step upd, 35#/20# KB. single unders

CROSSFIT: 24in/20in box, 53#/35# KB. SCALED: 20in step up, 35#/20# KB, 13 DU/attempts

FIREBREATHER: same as CF

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