Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

10
Jul

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15 Push press w/barbell

200m Run

10 jumping squats

Racked barbell shoulder stretch x 2

10 Split jerk w/barbell (rest as needed, practice technique)

Split Jerk (1×2)

E2MOM x 7

7 rounds to build up to a moderate heavy set of 2. (Technique takes priority)

Then, strip 30%, and execute a 2 ME sets of Push Press. (Rest 2 mins between ME sets)

2: Metcon (AMRAP – Rounds and Reps)

“Short and sweet”

10 mins – Up by 1/10:

01 KB swing

01 Push up

10 DU

02 KB swings

02 Push ups

20 DB

03 KB swings

03 Push ups

30 DB

continue rep scheme …

A: 35/20# KB, 2 to 1 SU

B: 53/35# KB

C: 70/53# KB

Extra: Metcon (Time)

– Conditioning – (Optional)

“Long and Sour”

For time:

400m Run

40 Power snatches

400m Run

40 Burpees OTB (bar facing)

400m Run

40 Thrusters

400m Run

40 Sumo DL high pull

A: 55/45

B: 75/55

C: n/a

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