Monday Crossfit – Tri Q CrossFit

Monday Crossfit

29
Jul

Monday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

Then, 2 rounds of:

10 jumping squats

10 Front leg swings (each leg)

04 groiners

Then, 2 rounds of:

05 power cleans w/barbell

05 Front squats w/barbell

05 push press w/barbell

Then, add a little weight to the barbell and execute 5 squat cleans. Time starts on the 12th minute.

Hang Power Clean (1×3)

16 mins to find a 3RM.

Push Press (1×6)

12 mins to find a 6RM

Back Squat (1×10)

16 mins to find a 10RM

Extra: Metcon (Time)

For Time:

100/70 Calorie Row

80 Dumbbell Power Snatches (50/35)

60 GHD Sit-Ups

40 Push Jerks (135/95)

20 Power Cleans (135/95)

100′ft. Front Rack Walking Lunge

Scaled:

For Time:

75/55 Calorie Row

50 Dumbbell Power Snatches (35/20)

40 GHD Sit-Ups

25 Push Jerks (95/65)

25 Power Cleans (95/65)

100′ ft. Front Rack Walking Lunge

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