Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

6
Aug

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

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

– 10 jumping squats

– 15 KB swings (light weight)

– 04 couch stretch

– 100m run

– 10 clean grip deadlifts w/barbell

Clean Pull (6×3)

Working on form and technique.

Athletes have 10 mins to build up to their 90% of clean 1RM. (clean pulls only)

– ALL 5 rounds must be done at 90%.

5×3 EMOM.

@ 90%

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

Metcon (AMRAP – Rounds and Reps)

13 min – AMRAP

– 20 KB swings

– 15 ring dips

– 20/15 calorie bike

*if bike is occupied grab a rower. Bike over rower.

Sport: KB 35#/20#, push ups instead of dips

Crossfit: KB 53#/35#, scaled = 35#/20# & banded ring dips.

Firebreather: same as crossfit

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