Saturday Crossfit – Tri Q CrossFit

Saturday Crossfit

29
Apr

Saturday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15 Wall balls

15 KB swings (light weight)

200m Run

*Repeat.

10 Passthroughs w/pvc

15 Over head squats w/pvc

High kicks down and back

06 Groiners

10 Kipping swings

*Repeat

1: Metcon (Time)

-Chipper-

800m Run

45 Power Snatch (95/65#)

45 Wall balls (20/14#)

45 T2B

45 OHS (95/65#)

1k meter Row.

*Scaled = 75/45#, 14/10# WB, Knee raises.

Extra: Metcon (AMRAP – Rounds and Reps)

-Strength conditioning- (optional)

4 min AMRAP x 3 (2 min rest in between amraps)

12 Clean Grip Deadlift

09 Hang Power Clean

06 Front Squat

03 Shoulder to over head

Barbell weight = 57% of Cleand and Jerk 1RM

*Pick up from where you left off in the new rounds.

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