Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

21
May

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

300m Row, then

Complete 2 rounds of:

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

– 04 groiners

– butt kicks down, high kicks back

Then w/barbell, complete 2 rounds of:

– 10 back squats

– 05 (3 sec) hold back squats

Back Squat (3×5, 2×3, 1×3+)

Wendler cycle – Week 2 (Back squat)

Work off of your 90% as your 1RM. (Log in your last round)

Every 2 mins:

– 5 reps @ 40%

– 5 reps @ 50%

– 5 reps @ 60%

– 3 reps @ 70%

– 3 reps @ 80%

– 3+ reps @ 90% (as many reps as possible on this last round)

Skill Work (HSPU)

15 min – Skill work (hand stand push up)

– Work with coach on technique (mount, dismount, hand placement, kipping, strict)

then,

– 3 attempts to find a max rep set of kipping HSPU.

Metcon (AMRAP – Reps)

12 min – AMRAP

1 minute on, 1 minute off: (rotating)

– Row calories

– Double unders

– Wall balls

scaled = 2 to 1 singles

*mark down your reps.

Leave a Reply