Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

21
May

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

200m run, then

Complete 2 rounds of:

– 10 pvc pass throughs

– 10 pvc OHS

– 10 push ups

Then w/barbell, complete 2 rounds of:

– 1 snatch high pull

– 1 power snatch

– 1 OHS

Snatch complex 2 (E2MOM – 6 sets)

Every 2 minutes for 6 rounds perform the following movements:

– 2 Snatch high pulls

– 1 Power snatch

* Work up in weight.

* The last 3 rounds MUST be at 75%.

* Warm up well before time starts.

Metcon (AMRAP – Rounds)

20 min – EMOM

– 05 Pull ups

– 10 Push ups

– 15 Air squats

Scaled = Banded pull ups

* SCORE your rounds, NOT reps.

* The round (30 reps) must be completed within each minute.

* You can skip rounds to recover.

* The score is the total rounds accumulated.

* The max is 20 rounds.

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