Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

28
May

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

300m row, then

Complete 2 rounds of:

– 20 air squats

– 04 groiners (10 sec holds)

– 04 couch stretch (10 sec holds)

– Butt kicks down, high kicks back.

Than w/barbell, complete 2 rounds of:

– 10 front squats, rest 10 sec

– 05 (3 sec) hold front squats, rest 10 sec.

Front Squat (3×5, 2×3, 1×3+)

Wendler cycle – Week 2 (Front 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)

Metcon (Time)

5RFT:

– 10 deadlift (115#/85#)

– 07 hang cleans

– 05 push jerks

Scaled = 95#/65#

RX+ = 155#/105#

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