Monday Crossfit – Tri Q CrossFit

Monday Crossfit

4
Jun

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

– 20 calorie Bike, then

Complete 2 rounds of :

– 10 pvc BTN thrusters

– 10 pvc passthroughs

– 10 push ups

Than w/barbell, complete 2 rounds of:

– 10 strict press, rest 10 sec

– 10 thrusters, rest 10 sec

Shoulder Press (4×5, 1×3, 1×1+)

Wendler cycle – Week 3 (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%

– 5 reps @ 75%

– 3 reps @ 85%

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

Metcon (Time)

10,9,8,7,6,5,4,3,2,1 of:

– Thrusters 95#/65#

– Burpees OTB

Scaled = 75/45#

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