Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

11
Jun

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

1 round warm up. (Time cap = 10 mins)

– 200m run

– 20 pvc pass throughs

– 20 pvc OHS

– 10 pvc squat snatches

– 04 groiners

– 10 barbel squat snatches

Snatch holds

Execute the following every 2 mins. (6 rounds)

– 2 squat snatch w/3 sec holds

1 round @ 40%

1 round @ 50%

1 round @ 60%

3 rounds @ 75%

Skill work (double unders/triple unders) (No Measure)

Skill work – 12 mins

– Work with coach to learn /practice double unders/triple unders.

Metcon (AMRAP – Rounds and Reps)

12 min – AMRAP

– 06 Hang power cleans (135#/95#)

– 09 HSPU

– 12 Box jumps

scaled = 95#/65#, push ups or box elevated push ups.

RX+ = 185#/115#

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