05/10/17 – Tri Q CrossFit

05/10/17

9
May

05/10/17

TriQ CrossFit – CrossFit

Warm-up (No Measure)

250m row, then

Complete 2 rounds of:

– 10 jumping squats

– 05 inch worms

– 04 pigeon stretch

Then w/ barbell complete 2 rounds of:

– 10 back squats, rest 10 sec

– 05 (3 sec) back squat holds, rest 10 sec.

Back Squat (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)

12 min – AMRAP

– 20 DB snatches (50#/35#)

– 30 double unders

*DB = 10 each arm

Scaled: 40/20#, 3 to 1 singles.

RX+: 70/45

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