05/15/17 – Tri Q CrossFit

05/15/17

14
May

05/15/17

TriQ CrossFit – CrossFit

Warm-up (No Measure)

300m row, then

Complete 2 rounds of:

– 20 air squats

– 10 banded good mornings

– 10 push ups

– 04 banded shoulder stretch

Then w/barbell 2 rounds of:

– 10 strict press, rest 10 sec

– 10 push press, rest 10 sec.

Push Press (5×5, 1X5+)

Wendler cycle – Week 1 (Push press)

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)

Team tryout WOD #1 (Time)

For time:

– Start with 200m run then,

30, 20, 10 of:

– Wall balls (20/14#)

– Snatches (75/55#)

Finish with 200m run.

Scaled: 14/10#, 55/35

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