Monday Crossfit – Tri Q CrossFit

Monday Crossfit

10
May

Monday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

10 Push ups

200m Run

10 Push ups again

15 passthroughs w/pvc

15 OHS w/pvc

05 inch worms

1: Metcon (No Measure)

-Skill practice- (Hand stand walk / Hand stand push up)

– 10 min of practice.

– Not meant to be fatiguing, purely practice.

2: Metcon (AMRAP – Rounds)

-Squat Snatch-

EMOM

50% x 2

60% x 2

70% x 1

80% x 1

E1.5MOM – 6 rounds

20 DU/40 SU + 1 Snatch @ 80%

*Log in the number of successful rounds with 80%.

3: Metcon (Time)

3 rounds for time:

20/15 Cal Bike

10 OHS (135/95#)

05 Ring MU

*Scaled = 95/65#, Ring pull ups or Ring rows.

Extra: Metcon (Time)

-Conditioning- (optional)

4 rounds for time:

400m Run

15 Back squats (155/105#)

15 Push ups

*Scaled = 115/ 80#, modified push ups.

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