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 power Jerks w/barbell

Power Jerk (3×2)

Week 6. Day 3.

10 mins to warm up to 80% of jerk max or C&J max (whichever is higher)

Then,

E2MOM

3×2 @ 80%

*Use jerk blocks if necessary

*all at 80%

*Log in your 80%

Metcon (Time)

4RFT:

– 12 hang cleans

– 09 Push Jerks

– 200m run

SPORT: DB cleans, DB press 35#/20#

CROSSFIT: 115#/75#. SCALED = 85#/55#

FIREBREATHER: 155#/105#

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