Monday Crossfit – Tri Q CrossFit

Monday Crossfit

5
Nov

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 20 cal bike or row

– 10 squat to rotation

– 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 (3×2 @ 80%)

Week 6. Day 1.

* 12 mins to warm up to 80%.

then,

* E2MOM on the rounds (3 rounds)

* 15-20 secs in between reps

3×2 @ 80%

*Log in your 80% weight.

Metcon (AMRAP – Rounds and Reps)

10 min – AMRAP

Up by 1 of:

– Box jumps

– Pull ups

SPORT: Step ups 20in, ring rows.

CROSSFIT: 24in/20in box. SCALED: 20in step ups, banded pull ups.

FIREBREATHER: CTB

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