Monday CrossFit – Tri Q CrossFit

Monday CrossFit

1
Jul

Monday CrossFit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

10 good mornings into squat w/bar

06 groiners

10 front squats w barbell

04 pigeon stretch

05 (3 sec) holds front squats w/barbell

1: Front Squat (1×3)

15 mins to build up to a heavy triple. (Build up in 3s every set)

Then, with that same weight, EMOM – 6

6 x 2

2: Metcon (3 Rounds for time)

Min 00:00 – min 05:00

2 rounds:

21 Power cleans

21 Push ups

Min 05:00 – min 10:00

2 rounds:

15 Front squats (increase weight)

15 HSPU/Pike push ups

Min 10:00 – min 15:00

2 rounds:

09 Squat cleans (increase weight)

09 Strict HSPU/Pike push ups

*One time through only. Record your split times for all 3 portions.

A: 55/35 > 75/45 > 95/55, push ups

B: 75/45 > 95/65 > 135/95, push ups/pike push ups

C: 95/65 > 135/95 > 165/110

Extra: Metcon (Time)

4 rounds for time:

20 Power snatches

50 DU

A: 55/65, SU

B: 75/55, DU

C: N/A

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