Thursday CrossFit – Tri Q CrossFit

Thursday CrossFit

11
Jul

Thursday CrossFit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

400m run

20 air squats

10 good morning w/barbell

10 kipping knee raises

10 power cleans w/empty barbell

10 jumping pull ups

15 Deadlifts w/barbell

2: Metcon (Time)

With a running clock: (35 min cap)

5 rounds:

09 Toes to bar

09 Burpees

*Rest 3 mins

3 rounds:

15 Hang Power cleans

15 Wall balls

*Rest 3 mins

1 round:

21 Deadlifts (add weight)

21 Bar MU / 42 Pull ups

A: knee raises, 95/65# cleans, 14/10# WB, 155/105# DL, Banded PU.

B: 135/95# Clean, 20/14# WB, 205/155# DL, Pull ups

C: 165/110# Clean, 30/20# WB, 315/205# DL, Bar MU.

Extra: Metcon (Time)

Partner WOD

3 Rounds:

10 Rope climbs

10 Prowler push

1,000m SkiErg

A: Pulls to stand, Prowler only

B: Prowler + 50/20#

C: Prowler + 90/50#

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