Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

11
Jun

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

250m 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 front squats

– 05 (3 sec) hold front squats

Front Squat (4×5, 1×3, 1×1+)

Wendler cycle – Week 3 (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%

– 5 reps @ 75%

– 3 reps @ 85%

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

Metcon (Time)

1RFT:

100 wall balls (20#/14#), every time you break its 20 double unders

Scaled = 14#/10#

RX+ = same weight as RX but 150 wall ball reps instead.

TIME CAP = 16 mins.

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