Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

4
Jun

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

300m Row, then

Complete 2 rounds of:

– 10 wall facing squats (get close, chest up)

– 04 couch stretch

– butt kicks down, high kicks back

Then w/barbell, complete 2 rounds of:

– 10 back squats

– 05 (3 sec) hold back squats

Back Squat (4×5, 1×3, 1×1+)

Wendler cycle – Week 3 (Back 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%

– 5 reps @ 75%

– 3 reps @ 85%

– 1+ reps @ 95% (as many reps as possible on this last round)

Skill work (Pull ups and muscle up variations) (AMRAP – Reps)

15 minutes – Skill work

– Work with coach to learn and practice the pull up variations (strict, kipping, butterfly)

– Work with coach to learn and practice the muscle up variatiosn (bar, and rings)

– 2 attempts to find a max rep set of the movement that you are working on.

Metcon (AMRAP – Reps)

08 min – AMRAP (GO FAST)

– 15 wall balls

– 30 double unders

scaled = 2 to 1 singles

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