05/08/17 – Tri Q CrossFit

05/08/17

7
May

05/08/17

TriQ CrossFit – CrossFit

Warm-up (No Measure)

– 20 calorie bike

– 6 groiners & 10 KB deadlift 53/35# (X2).

– 20 airsquats & 10 ring rows (X2)

With barbell:

– 15 strict press.

Shoulder Press (5×5, 1×5+)

Wendler cycle – Week 1.

Work off of your 90% as your 1rm. (Log in your last round)

Every 2 mins:

– 5 reps @ 40%

– 5 reps @ 50%

– 5 reps @ 60%

– 5 reps @ 65%

– 5 reps @ 75%

– 5+ reps @ 85% (as many reps as possible on this last round)

Metcon (AMRAP – Rounds and Reps)

10 min – AMRAP

Ascending ladder. Start with 1 rep of each movement and go up by 1 rep in every round.

– wall balls 20#/14#

– pull ups

Scaled = 14/10#, banded pull ups

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