Friday Crossfit – Tri Q CrossFit

Friday Crossfit

18
Apr

Friday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up (10 mins):

Lunges down and back

20 air squats

200m run

10 Front squats w/barbell

High kicks down and back

10 Front squats w/20%

06 groiners

05 Front squats w/30%

*Hang out in the bottom a few times with your bar and work your ankles a bit.

Load your 40%

Front Squat (2×3)

E1.5MOM:

40% x 3

50% x 3

60% x 3

70% x 3

E2MOM:

2 x 3 @ 75%

2 x 3 @ 80%

2: Metcon (3 Rounds for reps)

0:00 – 7:00 = 800m Run, Max Clean and Jerks (135#/95#)

7:00 – 9:00 = Rest

9:00 – 14:00 = 400m run, Max Power Snatch (115#/80#)

14:00 – 16:00 = Rest

16:00 – 19:00 = 200m run, Max Thrusters (95#/65#)

*Scaled = 95/65, 75/55, 65/45

Extra: Metcon (4 Rounds for reps)

4 Giant sets (optional):

Max strict pull ups

Max body weight bench press.

*Rest 1 min between movements.

*Rest 2 min after each set.

Scaled: Banded pull ups, 60% Bench.

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