05/19/17 – Tri Q CrossFit

05/19/17

14
May

05/19/17

TriQ CrossFit – CrossFit

Warm-up (No Measure)

300m Row, then

Complete 2 rounds of:

– 05 inch worms

– 10 push ups

– 04 banded shoulder stretch

– 10 calorie Bike.

Team tryout WOD #3 (Time)

4 rounds for time:

– 15 deadlift (155/105#)

– 15 box jump overs (24/20in)

Scaled = 115/85#

Bench Press (5×5, 1×5+)

Wendler cycle – Week 1 (Bench 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)

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