Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

5
Nov

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 20/15 cal bike or row

– 10 squat to rotation

– 10 banded good mornings

– High kicks down, butt kicks back (X2)

– 10 banded good mornings again

– 10 push ups

– 10 snatch pulls w/barbell

Snatch Pull (4×3 @ 115%)

Week 6. Day 4.

* 12 mins to warm up to your 115% (from snatch 1RM)

– Then,

E2MOM

4×3 @ 115%

* All 4 rounds MUST be at 115%.

Metcon (AMRAP – Rounds and Reps)

13 mins – AMRAP

– 10 Wall balls

– 10 T2B

– 10 Clean grip DL

SPORT: 14#/10# WB, abmat sit ups, Kettlebell swing

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

FIREBREATHER: same as CF

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