Wednesday Crossfit
TriQ CrossFit – CrossFit
Warm-up (No Measure)
2 Steady Rounds:
Row 250m
15 Push Press w/ Empty Bar
Then:
06 Arm floor slides
06 groiners
05 split jerks w/barbell
Split Jerk (4×2)
E1.5MOM
30% X 2
40% X 2
50% X 2
60% X 2
E2MOM:
4X2 @65%
*If you do not have your split jerk yet, stay at a low weight, or just the bar and work on technique.
*Click on the link to learn about the Split Jerk: https://youtu.be/PsiO8lZTU2I
Metcon (AMRAP – Rounds and Reps)
AMRAP – 20 Minutes
50 Double Unders
05 Squat Cleans (205/145#)
05 Ring Muscle Ups
Scaled: 2 to 1 singles, 155/105, Pull ups
*Double Unders need to become just another monostructural movement. This means you need to refine both your skill and endurance. They shouldn’t be a huge barrier nor should they have a huge negative effect to other movements in a workout. Work on them.
Metcon (Time)
EXTRA CREDIT: (Optional)
For Time:
21 Toes to Bar
21 Shoulder to Overhead 135/95lbs
18 Toes to Bar
18 Shoulder to Overhead
15/15, 12/12, 9/9, 6/6, 3/3
*You should break this up, attempting to go unbroken is a mistake. It’s all about how you manage your breaks, rest, and transitions.