Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

24
Sep

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 squat to rotation

– 10 banded good mornings

– 10 banded pass throughs

– 10 banded good mornings again

– 10 push ups

– 10 snatch pulls w/barbell

Snatch Pull (4×8 @ 110%)

Week 1. Day 4.

* 15 mins to warm up to your 110% (from snatch 1RM)

– Then,

E2MOM

4×8 @ 110%

* All 4 rounds MUST be at 110%.

Metcon (Time)

PARTNER WOD

1RFT:

– 150 WB

– 300 DU

– 75 WB

– 150 DU

SPORT: 14#/10#, jump rope

CROSSFIT: 20#/14#. SCALED: 14#/10#, 2 to 1 single unders permitted for this specific metcon.

FIREBREATHER: 30#/20#

* Only one athlete working at a time.

* You can break up the reps any way you want.

* You both must finish the wall balls before moving on to the double unders.

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