Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

11
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 clean shrugs

– 05 hang power cleans

– 05 front squats

Clean and Jerk (4×2 E3MOM)

You have 10 minutes to work up to your 75% of your C&J 1RM.

Then,

Complete 2 C&J (E3MOM). (all at 75%)

* 10 sec rest is max in between the 2 lifts.

* Perfect form only.

Metcon (Time)

Partner game Metcon.

“Rowling” (2K meter row for time)

– Each athlete muts target exactly 100m.

– If meters are over or under the 100m mark, then both athletes must complete “synchronized” thrusters, for the meters that are off target (over or under).

– 2 athletes per team.

Scaled = 75#/45#

RX = 95#/65

RX+ = 135#/95#

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