Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

23
Jul

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

1 round of:

– 200m run

– 15 wall facing squats (GET CLOSE, chest up)

– 15 pvc pass throughs

– 20 pvc OH stationary lunges

– 15 push ups

– 10 jumping squats

Split Jerk (5×2)

5×2 (E2MOM) – From the rack

– Athletes have 7 mins to build up to their 65%, based off C&J 1RM. Then:

– Complete 5 sets of 2 split jerks from the rack E2MOM.

Metcon (AMRAP – Rounds and Reps)

20 min – AMRAP

– 10 Pull ups

– 15 box jump (24#/20#)

– 20/15 calorie row

Sport: replace with band PU, and step ups if needed.

Crossfit: scaled = band pull ups

Competitor = replace with chest to bar, and 30in/24in. box

* if no rower is available, use the bike.

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