Friday September 4

TriPark Strength – CrossFit


150m Run

Waiter’s Walk w/ light plate (R Arm) x 100m

150m Run

Waiter’s Walk w/ light plate (L Arm) x 100m


Russian Baby Makers x 5

Deep Lunge x :30/side

Leg Swings x 10 each direction/per leg

Good Mornings x 10

Snatch Review


Snatch Balance

Every :90 for 3 Sets

Snatch Balance x 2 Reps

Build as you like but do not exceed 65% of 1RM Power Snatch

Rest 2:00 and then go into…

High Hang Power Snatch + Hang Power Snatch

Every 2:00 for 10:00 (5 Sets)

2 High Hang Power Snatches


1 Hang Power Snatch

Set 1: 65% of 1RM Power Snatch

Set 2: 70%

Set3: 75%

Set 4: 75%

Set 5: 80%


Metcon (Time)


KB Swings (50/35)


*After each round, complete a 150m run.

(Metcon ends with a run)

Post WOD Stretching

Arm Across Body

Standing Wall

Downward Dog


Deep Lunge

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