Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

28
Aug

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

04 inch worms

04 groiners

1 round w/pvc & 1 round w/barbell:

– 05 Snatch high pulls (from mid shin)

– 05 Muscle snatch (from Hang)

– 05 Overhead Squats

– 05 Full squat Snatches

Load your barbell with something light, get ready for round 1 of 7.

1: Snatch (1×1)

E2MOM x 7

Build up in weight every round. Find a “Good Form” heavy single in 7 Rounds.

*If it does not look like a proper snatch, do not go up in weight. Master the weight you have first (even if it’s just the bar).

*No pressing the bar.

“QUALITY, QUALITY, QUALITY”

2: Snatch Pull (3×5)

With your 1RM for the day, execute 5 reps, E2MOM (3 Rounds)

3×5 @ 100%

*Perfect form only. It should not look like a deadlift.

*Use grip straps if you have them.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP – 14

50 DU

10 OHS (95/65)

07 Ring MU

Scaled: 2 to 1 singles, 65/45, 10 Ring PU or 12 Ring rows

RX+: 135/95

Extra: Metcon (Time)

For time:

800m Run

Rest 1 min

800m Run

Rest 2 mins

800m Run

Rest 3 mins

800m Run

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