Monday Crossfit – Tri Q CrossFit

Monday Crossfit

11
Apr

Monday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

WARM UP:

20 KB swings (light weight)

250M Row

:30 KB Goblet Squat hold

10 PVC Passthroughs

20 PVC OHS

10 PVC High pulls

10 PVC Squat Snatches

Repeat the last 3 PVC movements, but with an empty barbell.

1: Snatch (1×1)

20 min to find a 1RM

E1.5MOM:

30% X 3

40% X 3

50% X 2

60% X 2

E2MOM:

70% X 1

80% X 1

90% X 1

1st Max+ Attempt x 1

Click on the link to learn about the snatch: https://youtu.be/9xQp2sldyts

2: Clean and Jerk (1×1)

20 mins to find a 1RM.

E1.5MOM:

30% X 3

40% X 3

50% X 2

60% X 2

E2MOM:

70% X 1

80% X 1

90% X 1

1st Max+ Attempt x 1

Click on the link to learn about the clean and jerk: https://youtu.be/d2E2J4iThZ4

Extra: Metcon (Calories)

EXTRA CREDIT: (optional)

6 Rounds on Bike:

:20 sprint

1:40 slow pace

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