Monday Crossfit – Tri Q CrossFit

Monday Crossfit

21
May

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

200m run, then

Complete 2 rounds of:

– 10 pvc good mornings

– 15 pvc BTN thrusters

– 10 push ups

Then w/barbell, complete 2 rounds of:

– 10 strict press, rest 10 sec

– 05 thrusters, rest 10 sec.

Shoulder Press (3×5, 2×3, 1×3+)

Wendler cycle – Week 2 (Strict 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%

– 3 reps @ 70%

– 3 reps @ 80%

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

Metcon (Time)

3, 6, 9, 12, 9, 6, 3 of:

– Front squats (135#/95#)

– Toes to bar

Scaled = 95#/65#, knee raises

* Front squats are from the ground.

TIME CAP = 15 mins.

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