Tuesday Crossfit – Tri Q CrossFit

Tuesday Crossfit

11
Apr

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15 push ups

200m run

15 push ups again

08 “slow” floor slides (front and back).

10 Strict press w/barbell

20 Air squats

10 Strict press w/barbell again.

1: Shoulder Press (1×1)

15 min to find 1RM.

E1.5MOM:

30% X 3

40% X 3

50% X 2

60% X 2

E2MOM:

70% X 1

80% X 1

90% X 1

1st Max+ Attempt x 1

Click on the link to learn about the shoulder/strict press: https://youtu.be/xe19t2_6yis

2: Deadlift (1×1)

20 min to find 1RM.

E1.5MOM:

30% X 3

40% X 3

50% X 2

60% X 2

E2MOM:

70% X 1

80% X 1

90% X 1

1st Max+ Attempt x 1

Click on the link to learn about the shoulder/strict press: https://youtu.be/op9kVnSso6Q

Extra: Metcon (AMRAP – Rounds and Reps)

EXTRA CREDIT (optional)

AMRAP – 12

12 HSPU

12 KB Swings (53/35#)

12 Box jump overs (24/20in)

Scaled: Push ups, 35/20, step up overs if necessary.

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