05/17/17 – Tri Q CrossFit

05/17/17

14
May

05/17/17

TriQ CrossFit – CrossFit

Warm-up (No Measure)

20 calorie Bike, then

Complete 2 rounds of:

– 10 wall facing squats (Get close)

– 20 double unders (3to1 singles)

– 20 walking lunges

– 20 sec. Plank hold (on elbows)

Then w/barbell, complete 2 rounds of:

– 10 front squats, rest 10 sec

– 05 (3sec) front squat holds, rest 10 sec

Front Squat (5×5, 1×5+)

Wendler cycle – Week 1 (Front squat)

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 #2 (AMRAP – Rounds and Reps)

20 min – AMRAP

– 30 double unders

– 12 clusters (95/65#)

– 12 pull ups

Scaled = 75/45#, jumping pull ups, 3 to 1 singles

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