Monday Crossfit – Tri Q CrossFit

Monday Crossfit

19
Nov

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Coach led.

– 20/15 cal bike/row

– 15 air squats

– 10 Groiner stretch (elbow tap, chest up and twist)

– hick kicks down, butt kicks back (X2)

Then,

– Burgener Snatch warm up.

5 rounds w/ PVC, 5 rounds w/barbell.

Snatch (4×1 @ 90%)

12 mins to warm up to your 90% snatch,

then,

E2MOM:

4×1 @ 90%

*All 4 rounds must be at 90%.

Metcon (AMRAP – Rounds and Reps)

10 min – AMRAP

– 05 Squat snatches

– 10 Toes to bar.

SPORT: KB Swings 35#/20#, sit ups

CROSSFIT: 95#/65#. SCALED: 75#/45#, sit ups

FIREBREATHER: 135#/95#

Leave a Reply