Friday Crossfit – Tri Q CrossFit

Friday Crossfit

21
May

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

– 20 calorie row, then

Complete 2 rounds of:

– 05 Stationaty inch worms into 3 push ups.

– 10 banded good mornings

– 10 jumping squats

Then w/barbell, complete 2 rounds of:

– 10 deadlifts, rest 10 sec.

switch grip

– 10 deadlifts, rest 10 sec

Deadlift (3×5, 2×3, 1×3+)

Wendler cycle – Week 2 (Deadlift)

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%

– 3 reps @ 70%

– 3 reps @ 80%

– 3+ reps @ 90% (as many reps as possible on this last round)

Metcon (AMRAP – Reps)

Partner WOD.

18 min – AMRAP

– 400 run

– 30 KB swings (53#/35#)

– 20 burpees

* Only one athlete working at a time. Including the run. Split the distance and reps as you see fit.

* Switch after each movement. You MUST make hand contact to switch over.

*Score is total number of reps per team.

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