Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

4
Jun

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

20 Calorie bike, then

Complete 2 rounds of:

– 05 drop squats with (3 sec holds)

– 10 walking lunges

– 10 banded clean grip pulls

Then w/barbell, complete 2 rounds of:

– 05 sumo DL high pulls

– 05 hang power cleans

– 05 front squats

Clean complex 3 (E2MOM – 6 rounds)

Every 2 mins. (6 rounds)

Build up in weight. Last 3 rounds must be at your 75% of clean 1RM.

– 1 squat clean from hang pos

– 1 squat clean from the floor

– 1 front squat

* Work on SPEED under the bar

Metcon (AMRAP – Reps)

3 rounds – AMRAP

1 minute on, 1 minute off of each movement (rotating):

– Sumo deadlift high pull (95#/65#)

– GHD sit ups

– Bike calories

scaled = 75#/55

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