Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

1
Oct

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 clean pulls w/barbell

Clean Pull (5×5 @ 115%)

Week 2. Day 4.

* 15 mins to warm up to your 115% (from C&J 1RM)

– Then,

E2.5MOM

5×5 @ 115%

* All 5 rounds MUST be at 115%.

Metcon (AMRAP – Rounds and Reps)

16 min – AMRAP

Up by 1 of:

– WB

– T2B

– HPC

SPORT: 14#/10#, sit ups, KB swing.

CROSSFIT: 20#/14#, 135#/95#. SCALED: 14#/10#, knee raises or sit-ups, 95#/65#.

FIREBREATHER: Same as CF.

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