05/12/17 – Tri Q CrossFit

05/12/17

11
May

05/12/17

TriQ CrossFit – CrossFit

Warm-up (No Measure)

300m Row, then

Complete 2 rounds of:

– 15 air squats

– 10 KB deadlifts (53/35#)

– 06 spider man walks

– butt kicks down, high kicks back.

Then w/barbell, 2 rounds of:

– 15 deadlifts, rest 10 secs

– switch your grip

– 15 deadlifts, rest 10 sec

– switch your grip

Deadlift (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 (Time)

For time:

Descending ladder.

Start from 10 reps and reduce by 1 rep each round.

– OHS (75#/55#)

– burpees

Scaled: 55/35#.

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