Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

30
Jul

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 20 calorie bike

– 05 stationary inch worms into seal stretch (hold 5 secs).

– 10 jumping squats

– 15 KB swings (light weight)

– 04 couch stretch

– 20 double unders (2 to 1 singles)

Double-Unders (Skill work)

10 min – SKILL WORK (Double unders)

– Work with coach on technique.

– If you already have your double unders. Go for a new rep PR.

Snatch Pull (6×3)

Working on form and technique.

Athletes have 10 mins to build up to their 80% of snatch 1RM. (snatch pulls only)

– ALL 5 rounds must be done at 80%.

5×3 EMOM.

@ 80%

– Work with coach for proper technique of the snatch pull.

Metcon (AMRAP – Rounds and Reps)

13 min – AMRAP

– 20 KB hang snatches (10 each arm)

– 20/15 calorie row

Sport: DB snatch from the floor. 35#/20#

Crossfit: KB 53#/35#, scaled = 35#/20#

Firebreather: same as crossfit

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