Friday CrossFit – Tri Q CrossFit

Friday CrossFit

26
Jul

Friday CrossFit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

2 rounds w/pvc:

– 10 good mornings

– 10 pass throughs

– 10 OHS

– 05 full Squat snatches

– 05 clean and jerks

1 round w/barbell:

– 05 Snatch high pulls (from mid shin)

– 05 OHS

– 05 Power Snatch

– 05 clean and jerks

– 05 Thrusters

* Begin warming/loading up to clean and jerk 65%, Snatch 55%, Thrusters same weight as Snatch.

1: Strength conditioning complex (5 x 1)

E2MOM x 5

1 Power clean & Jerk (65%)

2 power snatch (55%)

5 Thrusters (same bar/load as snatch)

*you can use 2 bars.

2: “Limitless” (AMRAP – Reps)

IN TEAMS OF 3:

AMRAP – 7:

100 Cal Row

Max Clean and Jerks (135/95)

Rest 3 Minutes

AMRAP – 6:

80 Cal Row

Max Power Snatches (115/80)

Rest 3 Minutes

AMRAP – 5:

60 Cal Row

Max Thrusters (95/65)

Scaled = 115/80 > 95/65 > 75/55

RX+ = 155/105 > 135/95 > 115/80

Extra: Metcon (Time)

– cardio –

5 rounds:

15/12 Cal SkiErg

15/12 Cal Row

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