TriPark Strength – CrossFit

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Warm-up

3 Rounds

200m Run

10 Broad Jumps

10 PVC Pass Throughs

10 PVC Behind The Neck Presses

10 Snatch Drop to Power Position

– THEN –

W/ Barbell

10 snatch grip DL to below the knee

10 snatch grip DL to above the knee

10 snatch grip DL to mid-thigh

** You’ll feel your lats turning on.

Weightlifting

5-7 Sets

High Hang Power Snatch + Hang Power Snatch + Power Snatch Right Below the Knees

High Hang Power Snatch + Hang Power Snatch + Power Snatch Below the Knees

Metcon

Metcon (Time)

21-15-9

Overhead Squats

Thrusters

200m Run after every set of Thrusters

Rx: 95/65

55+: 65/45

RX+: 135/95

Midline

21-18-15-12-9

V-Ups

PVC Pipe Lat Pull-Downs

Weighted Sit-Ups

Post WOD Stretching

Arms behind back and pull tight

Arm Across Body – R/L

Downward Dog

Dragon Pose – R/L

Hurdler – R/L

Iron Cross – R/L