Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

1
Oct

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 15 calorie Row

– 20 air squats

– 10 pvc passthroughs

– 10 pvc OHS w/3 sec hold at the bottom

– 07 pvc snatch balance

– 07 snatch balance w/barbell

.

Snatch Balance (5×3 @ 70%)

Week 2. Day 2.

* 10 mins to warm up to 70% (of snatch 1RM)

then,

* E2MOM

5×3 @ 70%

Metcon (Time)

Interval work.

5RFT:

– 15 KB swings

– 15/12 calorie row

– 10 GHD sit ups

– Rest 60 secs

SPORT: 35#/20# KB, ab-mat sit ups

CROSSFIT: 53#/35#. SCALED: 35#/20#, ab-mat sit ups

FIREBREATHER: same as crossfit

TIME CAP: 18 mins

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