Monday Crossfit – Tri Q CrossFit

Monday Crossfit

22
Oct

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 20 cal row

– 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 (3×3 @ 75%, 3×3 @ 80%)

Week 5. Day 1.

* 12 mins to warm up to 75%.

then,

* E2.5MOM on the rounds (6 rounds)

* 15 secs in between reps

3×3 @ 75%

3×3 @ 80%

*Log in your 80% weight.

Metcon (AMRAP – Rounds and Reps)

10 min – AMRAP

– 20 single arm KB swing (russian)

– 15 Goblet squats

– 10 pull ups

SPORT: 35/20# KB, ring rows

CROSSFIT: 53#/35# KB. SCALED: 35#/20# KB, banded pull ups

FIREBREATHER: same as crossfit

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