Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

4
Sep

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 push ups

– Duck walk down, high kicks back (x2)

– 10 pvc passthroughs

– 10 pvc OHS

– 07 pvc squat snatches from power pos.

– 05 squat snatches from power pos w/barbell

Snatch from power pos

10 mins to build up to 75% of 1RM snatch. Then:

5×2 E1.5MOM

– 2 squat snatches from power position.

Metcon (AMRAP – Rounds and Reps)

14 min – AMRAP:

– 15 box jumps

– 15 toes to bar

– 200m run

Sport: Step ups, sit ups.

Crossfit: 24in/20in. Scaled = Step ups, knee raises.

Firebreather: same as crossfit.

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