Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

20
Aug

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 push ups

– 10 pvc passthroughs

– 10 pvc OHS

– 10 pvc squat snatches

– 05 squat snatches w/barbell

Snatch (5×3 E2MOM)

– 10 mins to build up to your 75% of 1RM, then:

– 5 rounds of 3 reps at 75% E2MOM.

– Working on technique. Perfect form only.

Metcon (Time)

Interval training.

4RFT:

Complete all reps, then rest “exactly” 60 seconds before beginning the next round.

– 20/15 calorie Row or Bike

– 15 GHD sit ups

– 07 burpees box jump overs

Sport: abmat sit-ups, burpees box step overs

Crossfit: 24in/20in. Scaled = abmat sit ups & burpees box step overs.

Firebreather: same as Crossfit

TIME CAP: 16 mins

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