Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

6
Aug

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of: (We have to move fast, we have 3 sections to compete in 1 hour)

– 250m row

– 15 wall facing squats (get close, chest up)

– 10 front squat w/barbell

– rest 10 sec

– 05 (3 sec pause) front squat w/barbell

– Load up to your 40%

Paused Front Squat (6×3 )

Paused front squats (3 sec hold)

6X3 E2MOM

40%

50%

60%

70%

80%

80% – 85%

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

Pull-ups (10 x 5)

EMOM – 10 mins

– Execute 5 “Strict” pull ups. (No kipping).

– If you can do 10 strict pull ups or more, then execute 5 weighted strict pull ups instead for the EMOM.

– If you do not have your strict pull ups yet, use a band. (no kipping)

– You can skip rounds to recover.

– Log in the total reps of pull ups completed.

Metcon (Time)

3RFT

– 400 run

– 10 push press

– 15 back squats

*from the floor

Sport: DBs push press 35#/20#, air squats

Crossfit: 115#/85#, Scaled = 75#/55#

Firebreather: 155#/105#

TIME CAP: 18 mins.

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