Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

25
Jun

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

200m run, then

Complete 2 rounds of:

– 10 pvc passthroughs

– 10 pvc OHS

– 10 pvc squat snatches

– 04 groiners

Skill work (Snatch) (No Measure)

15 mins – Instruction and drills

– Work with coach to learn/practice the basics of the snatch. (1st pull, 2nd pull, 3 bar positions, foot work, speed)

Snatch-3 sec pause complex (6 rounds) (6×1)

1. 3 sec from floor to knee

2. 3 sec pause at knee

3. 3 sec from knee to power pos.

4. 3 sec from power pos to above the knee

5. 3 sec pause above knee

6. full hang snatch
E2MOM – 6 rounds

– First 3 rounds are warm up rounds

– Last 3 rounds must all be at 65%.

– Working on form and technique.

Metcon (AMRAP – Reps)

8 min – AMRAP

– 20 double unders

– 10 Toes to bar

– 05 chest to bar

Scaled = 2 to 1 singles, knee raises, pull ups or banded pull ups.

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