Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

4
Sep

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 banded good mornings (GO SLOW)

– 20 air squats

– 05 stationary inch worms into seal stretch (5 sec hold)

– 10 Clean grip deadlifts w/barbell

Clean Grip deadlift

Percentages are from your regular deadlift 1RM.

6×3 E2MOM

40%

50%

60%

70%

80%

80 – 85%

*No failed attempts. Adjust your weight accordingly on the last round.

DT with a Twist (Time)

5RFT:

– 12 deadlifts

– 09 hang cleans

– 06 push jerks

*Kicker: Every time the barbell touches the floor, 3 burpees over the bar.

Sport: DB instead of barbell. 20#/15#.

Crossfit: 155#/105#. Scaled = 115#/75#, further scaling @ 75#/45#

Firebreather: Same as Crossfit

TIME CAP: 18 mins

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