Saturday Crossfit – Tri Q CrossFit

Saturday Crossfit

31
May

Saturday Crossfit

TriQ CrossFit – CrossFit

*”Snatch Clinic” next Saturday, June 9th (12 noon) Don’t miss it!
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Move: Warm-up (No Measure)

Warm up:

Coach led

1: Metcon (AMRAP – Rounds and Reps)

AMRAP – 24

05 Pull ups

05 Thrusters (95/65)

05 Cal Row

50 DU

10 Pull ups

10 Thrusters

10 Cal row

50 DU

15 Pull ups

15 Thrusters

15 Cal Row

50 DU

20 Pull ups

20 Thrusters

20 Cal Row

50 DU

Continue the rep scheme…

Scaled = Banded pull ups, 75/45#, 2 to 1 single unders

Extra: Metcon (Time)

“Crank it up” (optional)

5 rounds for time:

10 GHD sit ups

10 Burpees

01+ … Power clean @ 80%

Rest 1 min

*The power cleans go up by one rep every round. Ends with 5 power cleans.

*The rest is mandatory. Cycle faster through the cleans, and earn your rest.

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