TriPark Strength – CrossFit

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Warm-up

2 Rounds

Perform 30 seconds on each side of the following movements…

Banded Palloff Hold

Banded Lateral Monster Walk

Single-Leg Glute Bridge Hold

Side Plank Hold

Reverse Snow Angels

Weightlifting

8-10 Sets

2 Snatch Lift-Offs + Snatch from 2″ Below the Knee

(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 60% to today’s heavy.

If you miss, reduce the load and repeat that set. If you miss twice, you’re done.

STRENGTH ALTERNATIVE

8-10 Sets

Snatch Grip Press or Snatch Grip Deadlift x 2

DB Side Bends x 10

V-Ups x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

6 Power Snatches (135/95 lbs)

9 Burpees Over the Barbell

12 Toes to Bar

Midline

25 Starfish

25 Planking Up and Downs

25 Sit-Ups

25 Planking Jacks

Post WOD Stretching

Dragon

Banded Lat

Banded Chest

Banded Triceps

Worm