Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

11
Apr

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

20 air squats

200m run

20 air squats again

15 front leg swings (each)

10 Back squats w/barbell

06 groiners

10 Back squats w/barbell again

04 Pigeon stretch

1: Front Squat (1×1)

20 mins to find a 1RM.

E1.5MOM:

30% X 3

40% X 3

50% X 2

60% X 2

E2MOM:

70% X 1

80% X 1

90% X 1

1st Max+ Attempt x 1

Click on the link to learn more about the front squat: https://youtu.be/m4ytaCJZpl0

2: Metcon (AMRAP – Reps)

EMOM – 14 (Alternate)

Odd min = 10 GHD Sit ups

Even min = :30 max squats with 2 DB (50/35#)

Scaled: Abmat sit ups, 35/20#

Extra: Metcon (Time)

EXTRA CREDIT (optional)

3 Rounds:

40/30 cal Bike

20 Hang Power cleans (135/95#)

Scaled: 95/65#

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