Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

21
May

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

20 Calorie bike, then

Complete 2 rounds of:

– 05 drop squats with (3 sec holds)

– 10 walking lunges

– 10 banded clean grip pulls

Then w/barbell, complete 2 rounds of:

– 05 sumo DL high pulls

– 05 hang power cleans

– 05 front squats

Clean complex (E2MOM. 6 rounds)

Every 2 mins. (6 rounds)

Build up to your 65% first, then complete 6 rounds of:

– 1 squat clean from power pos

– 1 squat clean from hang pos

– 1 squat clean from the floor

* Work on SPEED under the bar

Metcon (Time)

3 rounds For time:

– 20 single DB OH walking lunges (50#/35#)

– 10 GHD sit ups

– 200m run w/20# rubber ball

scaled = 40#/25# DB.

* If GHD not available, then 15 abmat sit ups.

TIME CAP = 15 mins.

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