Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

23
Jul

Tuesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run.

– 20 walking lunges

– 05 inchworms

– 04 couch stretch

– 100m run

– 06 squat to rotation

– 15 dead lifts w/barbell

Deadlift (6×5)

6X5 E2MOM

40%

50%

60%

70%

80%

80% – 85%

* Work with coach for proper form and technique.

* NO FAILED REPS. Adjust your weight accordingly on the last round.

* If you don’t want to go heavy because of the ladder on Sunday, that is fine. Stay at a lower percentage and work on your form.

Metcon (AMRAP – Reps)

Tabata (3 songs w/ 1 minute rest in between each song)

– KB swing (scaled = russian)

– Abmat sit ups

– Double unders (scaled = 2 to 1 singles)

– Burpees

Sport: 35#/20# KB

Crossfit: 53#/35#, scaled = 350/#20#

Competitor = Same as crossfit

LOG IN your reps.

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