Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

20
Jun

Thursday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

10 Front leg swings (each)

10 passthroughs w/pvc

10 OHS w/pvc

06 groiners

07 Snatch high pulls w/pvc

07 Squat snatches w/pvc

Repeat the last 2 pvc movements with an empty barbell.

Load some light weight on your barbell and execute 3 full squat snatches.

*Clock starts on the 15th minute of class.

1: Snatch (1×1)

15 mins to build to a heavy single.

Then, strip 30% from bar.

EMOM – 8

2 Hang squat snatch

1 OHS

2: Metcon (AMRAP – Rounds and Reps)

AMRAP – 12

10 Power Snatches

10 Box jumps

A: 55/35, 20in/16in

B: 75/45, 24in/20in

C: 95/65. 24in/20in

Extra: Metcon (Time)

– Conditioning – (Optional)

3 Rounds for time:

20/15 Cal SkiErg

20/15 Cal Row

20/15 Cal Bike

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