Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

18
Jul

Thursday Crossfit

TriQ CrossFit – CrossFit

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Move : Warm-up (No Measure)

Warm up:

200m Run

10 Front leg swings (each)

08 spider man walks

Then, 2 rounds w/pvc, and 1 round w/barbell:

– 05 snatch high pulls (from mid shin)

– 05 hang muscle snatch

– 05 OHS

– 05 Full squat snatches

Then, add some light weight to your bar, and execute:

– 2 Power snatches

– 2 Squat snatches

*Go time is on the 15th minute.

1: Snatch complex (10×1)

10 mins to build up to your 70%

Then, EMOM – 10

1 Power Snatch

1 Squat Snatch

2: Metcon (Time)

5 Rounds for time:

20 Alt. DB Snatch (50/35#)

12 Alt. Jumping lunges

02 Rope climbs

Scaled: 35/20# DB, non-jumping lunges,, 2 to 1pulls to stand

RX+ = n/a

Extra: Metcon (Time)

– Conditioning – (optional)

“The Southern Games Comp” – 1st Event.

For time:

09 Thrusters (135/95#)

21 Pull ups

400m Run

15 Thrusters (115/75#)

15 CTB Pull ups

400m Run

21 Thrusters (95/65#)

09 Bar MU

400m Run

Scaled = 95/65 > 75/55 > 65/45, pull ups or Banded pull ups.

RX+ = n/a

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