Triple River Crossfit – CrossFit

Warm-up

Perfect BB Warm-up (No Measure)

With an empty barbell perform 15 seconds at each movement until all are complete without putting it down. Rest 1-15 second interval between rounds.

Dead lift

Hang clean

Front squat

Strict press

Push press

Push jerk

Overhead squat

Rest

Skill

TRCF Clean Warm Up (No Measure)

3 Rounds of the Following:

5 Halting Clean Deadlifts (3 second pause above knee)

5 Clean Pulls

5 Power Cleans


Increase your power in the olympic lifts by extending your hips fully before pulling with your arms.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minutes to practice this complex at a moderately heavy weight:

8 Deadlift

6 Power Clean

4 Front Squats

2 Split Jerk

Rest 3 minutes

5 Minute AMRAP of above, 45/35

Cool Down

Cool Down 5 (No Measure)

Overhead Tricep Stretch, 1 minute each.

Pigeon Stretch, 1 minute each.