Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

29
Oct

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 20 calorie bike or row

– 10 pvc passthroughs

– 10 pvc BTN thrusters

– 05 pvc squat cleans

– 05 pvc split jerks

– 05 squat clean and split jerks w/barbell

.

Clean and Jerk (2×3 @ 60%, 2×3 @ 65%)

Deload Week. Day 2.

* 12 mins to warm up to 60%.

then,

* E2MOM on the rounds

* 15 secs in between reps

2×3 @ 60%

2×3 @ 65%

*Work on technique.

*Log in your 65% weight.

Metcon (Time)

5RFT:

– 08 Burbee BJ Overs

– 08 Power cleans

SPORT: step ups, 35#/20# DB cleans.

CROSSFIT: 135#/95#. 24in/20in box,. SCALED: 95#/65#, 20in step ups.

FIREBREATHER: 185#/115#

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