TriPark Strength – CrossFit

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Warm-up

3 Rounds

250m Run

10 Broad Jumps

50’ bear crawl

– THEN –

3 Rounds

10 PVC Pass Throughs

10 PVC Behind The Neck Presses

10 Snatch Drop to Power Position

Weightlifting

With a Running Clock:

0:00 – 5:00 – Build to a Heavy Triple Overhead Squat

5:00 – 10:00 – Build to a Heavy Single Hang Squat Snatch

10:00 – 15:00 – Build to a Heavy Squat Snatch

** Everything is from the ground **

ALTERNATIVE STRENGTH

3-5 Sets

Deadlift x 5

Planking Jacks x 10

DB Bench Press x 5 (Heavy)

Suitcase Sit-Ups x 10

Overhead Squat

Hang Snatch

Snatch

Metcon

Metcon (Time)

3 Rounds

250 Meter Row

10 Unbroken Pull-Ups

10 Unbroken Snatches (95/65)

Masters: 65/45

Rx+: 500m Row

Chest to Bar

115/75

Midline

50 Good Mornings

50 Planking Leg Raises (each Side)

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Pidgeon

Iron Cross

Banded Lat

Banded Chest

Banded Triceps