Tuesday October 27

TriPark Strength – CrossFit


With a PVC Pipe:

2 Rounds

Pass throughs x 10

Around the Worlds x 10/direction

Strict Presses x 10

Push Presses x 10


Banded Lateral Walk x 10/side

Banded Monster Walk x 10/forward + backward

Forward Lunge with arms extended x 10 total


-Split Jerk Technique-

5-8 Footwork Falls

5-8 Behind the Neck Split Jerk Lands

5-8 Tall Jerks


Split Jerk

3 sets x 3 reps @ a light weight

If you know your 1RM Split Jerk or Clean and Jerk you will be no heavier than 60%


Metcon (Time)


Hang Power Cleans (95/65)

Wall Balls (20/14)

TIME CAP: 10:00

Post WOD Stretching

Thread the Needle

Downward Dog

Cat/Camel x 10

Standing Quad Stretch

Calf Stretch

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