Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

19
Nov

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Coach led.

Front Squat (4×3 @ 85%)

12 mins to warm up to 85%.

Then,

E2MOM:

4×3 @ 85%

*All rounds must be at 85%

Pre-Thanksgiving WOD (AMRAP – Reps)

PARTNER WOD

10 Rounds for reps with decreasing weight.

1 min on, 45 sec off

– Partner A rows for calories

– Partner B executes Squat cleans

*Partners work at the same time and switch after every round.

SPORT = single KB Goblet squat cleans 53#/35#, instead of barbell.

CROSSFIT = 4 rds @ 115#/75#, 4 rds @ 95#/65#, 2 rds @ 75#/55# . SCALED = 4 rds @ 95#/65#, 4 rds @ 75#/55#, 2 rds @ 55#/35#

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