Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

28
May

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

20 calorie Bike

then,

2 rounds of:

– 10 pvc pass throughs

– 10 pvc BTN thrusters

– 20 double unders (2 to 1 singles)

Then w/barbell and “perfect form” , 2 rounds of:

– 05 push press, rest 10 sec

– 05 split kerks, rest 10 sec

Skill work (split jerk) (No Measure)

15 min – Skill work (Split jerk)

– Using the pvc and barbell only, work with coach to learn, refresh, and practice the proper technique of the split jerk.

*watch video

Split Jerk (6X2 E2MOM)

– Every 2 mins. with increasing weight, execute 2 continuous split jerks. (from the rack)

– The last 3 rounds MUST be at 70%.

Metcon (AMRAP – Reps)

12 min – AMRAP

– 12 single arm DB thruster (06 each arm) (50#/35#)

– 200m run

– 30 DU

scaled = 40/25#, 2 to 1 singles

*Each 100m counts as 1 rep.

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