Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

5
Nov

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 10 pvc passthroughs

– 15 pvc BTN thrusters

– 04 banded shoulder stretch

– 10 push ups

– 10 Jerks w/barbell

Push Press (5×3 )

Week 5. Day 3.

10 mins to warm up to 65% of jerk max or C&J max (whichever is higher)

Then,

E2MOM

5×3 @ 65%

*These are continuous presses.

*all at 65%

*Log in your 65%

Metcon (AMRAP – Rounds and Reps)

13 min – AMRAP

– 10 STOH (from the floor)

– 10 T2B

– 10 Box jumps

SPORT: DB OH Presses, ab-mat sit ups

CROSSFIT: strip the bar down to 43%, 24in/20in. SCALED = 20in step ups., knee raises.

FIREBREATHER: same as CF.

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