Monday Crossfit – Tri Q CrossFit

Monday Crossfit

19
Aug

Monday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

04 groiners

High kicks down & back

Then, 1 round w/pvc & 1 round w/barbell:

– 05 Snatch high pulls (from mid shin)

– 05 muscle snatch (from Hang)

– 05 Over Head Squats

– 05 Full squat snatches

Then, warm up, E1.5MOM x 4:

1 power + 1 squat snatch

– 40%

– 50%

– 60%

– 70%

1: Snatch complex

E1.5MOM

6 sets @ 78%

1 Power Snatch + 1 Squat Snatch

*Ok to drop the bar between reps, but you must reset quickly and pick it right back up.

1: Metcon (Time)

*Conditioning*

For Time:

800m Run

35 Wallballs (20/14)

25 Burpee Box Jump Overs (24/20)

20 Power Snatches (95/65)

Scaled: 14/10 WB, 75/45 Bar

RX+: 30/20 WB, 135/95 Bar.

Time Cap = 21 mins

Extra: Tabata (No Measure)

• Tabata Conditioning •

10 rounds of 20 sec work, 10 sec rest (alternating)

Jump Rope

Russian KettleBell Swings

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