Monday Crossfit – Tri Q CrossFit

Monday Crossfit

29
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 (2×3 @ 60%, 2×3 @ 65%)

Deload Week. Day 1.

* 12 mins to warm up to 60%.

then,

* E2MOM on the rounds (4 rounds)

* 15 secs in between reps

2×3 @ 60%

2×3 @ 65%

*Focus on tequnique.

*Log in your 65% weight.

Metcon (AMRAP – Rounds and Reps)

10 min – AMRAP

– 10 Snatches

– 10 Wall balls

– 10 Pull ups

SPORT: 35/20# KBS, ring rows

CROSSFIT: 75#/55#, 20#/14# WB. SCALED: 55#/35#, 14#/10# WB, banded pull ups

FIREBREATHER: same as crossfit

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