Monday CrossFit – Tri Q CrossFit

Monday CrossFit

9
Sep

Monday CrossFit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

1 lap.

04 groiners

04 inch worms

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

05 Snatch high pulls (mid shin)

05 Muscle Snatch (hang)

05 Over Head squat

05 Full Squat snatches

1: Snatch Complex (1×1)

6 rounds – E1.5MOM

Building up in weight.

1 Power Snatch

1 Hang Squat Snatch

1 Snatch Balance

* Quality, Quality, Quality.

* Do not move up in weight if the movements do not look right.

* Focus on technique!

2: Metcon (5 Rounds for weight)

•Back squat•

Continue building up in weight from heaviest complex round.

5 Rounds of 3 Back squats – E2MOM

Building up in weight.

*Record/ log your weight for each round.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10

50 DU

20 DB Power Snatch (50/35)

10 DB OHS

Scaled: 2 to 1 singles, 35/20 DB

RX+: 70/50 DB

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