Monday Crossfit – Tri Q CrossFit

Monday Crossfit

15
Apr

Monday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

20 Airsquats

20/15 cal on Bike

10 Goodmornings w/barbell

06 Groiners

15 Front squats w/barbell

15 Power cleans w/barbell

15 Push press w/barbell

05 Squat Clean & Jerks w/barbell.

1: Clean & Jerk Complex (1×1)

7 sets to build to a heavy complex.

Clean pull + hang power clean + 2 Front squats + 1 Split jerk.

E2MOM:

30% x 1

40% x 1

50% x 1

60% x 1

70% x 1

75% x 1

Heavy x 1

*Record highest complex successfully completed.

*No dropping the bar.

2: Metcon (Time)

Heavier “Grace”

30 Clean and Jerk for time.

185#/125#

Scaled = 135#/95# or 115#/80#

*This is meant to be heavy. Dont go light.

Extra: Metcon (Time)

2 Rounds for time:

09 Deficit HSPU (7 inch deficit)

15 Burpee box jump over

21 Front squats (155#/105#)

Scaled = Hand release push ups, 95#/65#

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