Monday CrossFit – Tri Q CrossFit

Monday CrossFit

8
Jul

Monday CrossFit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

06 groiners

High kicks down and back

2 rounds w/pvc, 1 round w/empty barbell:

– 05 high pulls (from mid shin)

– 05 muscle snatch (from the hang)

– 05 OHS

– 05 Full squat Snatches

1: Hang Snatch (1×1)

E1.5MOM x 7

7 rounds to build up to a heavy single hang snatch

Then, with that same weight:

EMOM x 5

1 Full snatch + 1 OHS

2: Metcon (Time)

5 rounds for time:

200m Run

10 CTB pull ups

10 Hang DB Squat snatches

A: Banded pull ups, 35/20# DB

B: 50/35#

C: n/a

Extra: Metcon (Time)

– Endurance work – (Optional)

2k meter Row

1 mile Run

1k meter Row

800m Run

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