Monday Crossfit – Tri Q CrossFit

Monday Crossfit

2
Jul

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

– 20 calorie Bike, then

Complete 2 rounds of :

– 10 pvc BTN thrusters

– 10 push ups

– 05 pull ups or jumping pull ups

– 15 KB swings (light weight)

Than w/barbell, complete 2 rounds of:

– 10 strict press, rest 10 sec

– 10 thrusters, rest 10 sec.

Thruster (1×3)

E2MOM (6 rounds)

– Build up to your heaviest set of 3.

– 3 continuous reps.

– Starting with bar on the rack.

Metcon (Time)

1RFT:

– 15 hang snatches

– 15 sit ups

– 12 hang snatches

– 12 sit ups

– 09 hang snatches

– 09 sit ups

– 09 clean and jerks

– 09 burpees OTB

– 12 clean and jerks

– 12 burpees OTB

– 15 clean and jerks

– 15 burpees OTB

CrossFit – 95/65 or 75/45

Sport – DB – 50/35 or 40/25

Competitor – 135/95 OLY – 70/55 DB

TIME CAP = 20 mins

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