Thursday September 17

TriPark Strength – CrossFit


2 Rounds

On bike or rower:

:30 easy pace

:30 moderate pace

:30 hard pace


Barbell warm-Up

10 snatch grip DL to below the knee

10 snatch grip DL to above the knee

10 snatch grip DL to mid-thigh

10 snatch pulls


Snatch Lift Off + Power Snatch

-Every 1:30 for 5 Sets-

Snatch Lift Off x 2 (lift to mid-knee and pause for 2 seconds)


Power Snatch x 1

@70-75% of 1RM Power Snatch


Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

10 Russian KB Swings (50/35)

10 Power Snatches (95/65)

10/7 Bike Cals.

Post WOD Stretching

Downward Dog

Child’s Pose

Iron Cross

Standing Quad

Standing Wall

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