Monday Crossfit – Tri Q CrossFit

Monday Crossfit

22
Apr

Monday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

10 Passthroughs w/PVC

15 OHS w/PVC

200m run

15 OHS w/PVC again

High kicks down and back

Duck walks down and back

06 Groiners

10 OHS w/barbell

05 Snatch balance w/barbell

1: Over-head Snatch Complex

2 Snatch balance + 1 pause Overhead squat

E1.5MOM:

40% x 1

50% x 1

60% x 1

70% x 1

E2MOM:

4 x 1 @ 75%

2: Metcon (AMRAP – Rounds and Reps)

AMRAP – 12

“Up by 2”

02 Bar Muscle ups

02 Power Snatches (155/105)

*Scaled: Chest to bar or pull ups/banded pull ups

Extra: Metcon (Distance)

Cardio Conditioning (optional)

Bike, 3 rounds:

Min 0:00 – 5:00 = Light pace

Min 5:00 – 8:00 = Moderate pace.

Min 8:00 – 10:00 = Fast pace

*No rest between. Continuous 30 min effort.

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