Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

29
Oct

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 pvc passthroughs

– 15 pvc BTN thrusters

– 04 banded shoulder stretch

– 10 push ups

– 10 snatch push press w/barbell

Snatch Grip Push Press (4×3 )

Deload Week. Day 4.

10 mins to warm up to 65% of Snatch max.

Then,

E2MOM

4×3 @ 65%

*These are continuous presses.

*all at 65%

*Log in your 65%

Metcon (AMRAP – Rounds and Reps)

13 min – AMRAP

– 10 STOH (from the floor)

– 10 T2B

– 10 Box jumps

SPORT: DB OH Presses, ab-mat sit ups

CROSSFIT: strip the bar down to 43%, 24in/20in. SCALED = 20in step ups., knee raises.

FIREBREATHER: same as CF.

Metcon (Time)

1RFT:

– 100 DU

– 50 Air squats

– 40 deadlifts

– 30 HSPU

– 20 Ring dips

– 10 Snatches

Then,

– Start from beginning (cut all reps in half)

SPORT: single unders, KB deadlifts 53#/35#, push ups, KB swing

CROSSFIT: 135#/95#. SCALED = 2 to 1 SU this time, 95#/65# or 75#/45#, elevated push ups.

FIREBREATHER: same as CF.

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