Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

25
Apr

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15 Front leg swings

10 Good mornings w/barbell

200m run

10 Good mornings w/barbell again

05 Front squat holds w/barbell (5 sec)

06 groiners

10 Power cleans w/barbell

05 Squat cleans w/barbell

05 Squat cleans w/30%

03 Squat cleans w/40%

1: Option 1 Squat Clean Ladder (Time)

Option 1:

Squat Clean Ladder for time. (1 bar only)

10 reps (135/95#)

08 reps (155/105#)

06 reps (185/125#)

04 reps (225/155#)

02 reps (255/175#)

*Time cap = 12 min

2: Option 2: Squat Clean Ladder (Time)

Option 2:

Squat Clean Ladder for time. (1 bar only)

10 reps (95/65#)

08 reps (115/80#)

06 reps (135/95#)

04 reps (155/105#)

02 reps (185/115#)

*Time cap = 12 min

3: Metcon (Time)

4 Rounds for time:

14 Toes to bar

12 Pull ups

50′ ft. KB Walking lunges (53/35#)

*Scaled = Knee raises, banded pull ups, no KB on lunges.

Extra: Metcon (Time)

-Conditioning-

For time:

1000m row

100 Double unders (2 to 1 singles)

40/30 Cal Bike

100 Double unders

1000m Row

*Be sure to “not” over pace it. Test a higher level of sustainability.

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