Friday Crossfit – Tri Q CrossFit

Friday Crossfit

4
Jun

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 (4×5, 1×3, 1×1+)

Wendler cycle – Week 3 (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%

– 5 reps @ 75%

– 3 reps @ 85%

– 1+ reps @ 95% (as many reps as possible on this last round)

Metcon (AMRAP – Reps)

Partner WOD.

20 min – AMRAP

– 400 run

– 20 pull ups

* Split the reps and run accordingly. (you go, I go style)

*Score is total number of reps per team.

*MUST TAP PARTNERS HAND before you switch.

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