Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

2
Apr

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Warm-up (No Measure)

Warm up:

2 steady rounds:

15 KB Swings

15/10 Cal Row

Then,

15 airsquats

15 front leg swings (each)

06 groiners

10 squat snatches w/pvc

10 squat snatches w/barbell

Snatch complex (3×1)

1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead squat.

E1.5MOM:

30% x 1

40% x 1

50% x 1

60% x 1

70% x 1

Then 3×1 @ 75% (E1.5MOM)

**To learn about the Snatch, click on the link: https://youtu.be/9xQp2sldyts

Metcon (Time)

For time: (18 min time cap)

50 Burpee box jump overs (24in/20in)

50 SA Dumbbell Clean and jerks (50/35)

50 HSPU

Scaled: 35/20, and Hand release push ups.

Metcon (AMRAP – Rounds and Reps)

EXTRA CREDIT: (optional)

AMRAP 9 mins:

200m Run

03 Rope climbs

Scaled: 2 to1 Pulls to stand

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