Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

10
Jun

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Move : Warm-up (No Measure)

Warm up:

200m run

15 passthroughs w/pvc

15 BTN Thrusters w/pvc

06 groiners

05 strict press w/barbell

10 Push press w/barbell

1: Push Press (1×3)

E2MOM x 6 Rounds:

Rounds 1-2: 5 Push Presses

Rounds 3-4: 4 Push Presses

Rounds 5-6: 3 Push Presses

Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

2: Metcon (Time)

3 Rounds, For Time:

30/22 Calorie Row

25 Wallballs (20/14)

20 Dumbbell snatches (Alternating)(50/35)

Scaled = 14/10 WB, 35/20 DB

*Snatches are alternating. both heads of the dumbbell must make contact with the ground on every rep.

Extra: Metcon (Time)

– Conditioning – (Optional)

First, 3 Rounds:

07 Thrusters (135/95)

07 Ring MU

400m run

Then, 3 rounds:

05 Thrusters (115/75)

05 Ring MU

200m Run

Scaled = 95/65 then 75/55. 01 ring pull up + 01 ring dips = 1 MU.

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