Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

26
Jan

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Coach led warm up

Front Squat (4×3, 3×5)

Warm up rounds: (E1.5MOM)

30% x 3

40% x 3

50% x 3

60% x 3

Working rounds: (E2MOM)

65% x 5

70% x 5

75% x 5+ (Amrap round)

A: Metcon (Time)

Start with 3 rounds of:

– 10 KB swings (53/35)

– 10 Air squats

– 20 DU

Then, 2 round of:

– 20 KB swings

– 20 Air squats

– 40 DU

Then, 1 round of:

– 30 KB swings

– 30 Air squats

– 60 DU

B: Metcon (Time)

Start with 3 rounds of:

– 10 KB swings (35/20)

– 10 Air squats

– 40 SU

Then, 2 round of:

– 20 KB swings

– 20 Air squats

– 80 SU

Then, 1 round of:

– 30 KB swings

– 30 Air squats

– 120 SU

Leave a Reply