Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

15
Oct

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 pvc passthroughs

– 10 pvc BTN thrusters

– 05 pvc BTN Push jerks

– 05 pvc BTN Split jerks

– 05 BTN Split Jerks w/barbell

.

Behind The Neck Jerk (E2MOM )

Week 4. Day 4.

BTN Split Jerk.

* 10 mins to warm up to 80% of C&J max

then,

* E2MOM on the rounds

* 15 secs in between reps

3×3 @ 80%

*Log in your 80% weight.

Metcon (Time)

Buy in = 400m run

Then,

5 rounds of:

– 09 HSPU

– 12 Deadlifts

– 15 Wall balls

Then,

Cash out = 400m run

SPORT: push ups, KB DL 35/20#, airsquats.

CROSSFIT: 135#/95# bar, 20#/14# WB. SCALED = push ups, 95#/65# bar, 14#/10#.

FIREBREATHER: same as CF

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