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Tuesday September 8

TriPark Strength – CrossFit

Warm-up

150m Jog

Leg Swings x 20 reps each direction/per

Lunges x 10 per leg

Air Squats x 10

Ankle Stretch x 10 each leg

Monster Walk x 10 steps forward/backward

Lateral Walk x 10 steps left/right

150m Jog

Strength

Snatch

Every 2 minutes for 12 minutes (6 Sets)

Snatch x 3 reps @ 60-65% of 1RM

All snatches are squat

They do not need to be touch and go

Metcon

Metcon (Time)

15-12-9

Deadlifts

Back Rack Lunges w/ BB

Immediately into…

9-6-3

Hang Power Snatches

Overhead Squats

RX: 95/65

RX+: 135/95

Post WOD Stretching

Thread the Needle

Downward Dog

Piriformis

Dragon

Standing Quad

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