Wednesday CrossFit – Tri Q CrossFit

Wednesday CrossFit

24
Jul

Wednesday CrossFit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15/10 Cal Bike

High kicks down and back

Butt kicks down and back

06 Groiners

05 Burpees

1: “Death Race” (Time)

5 Rounds:

15/10 Calorie Assault Bike

10 Burpees
It’s a race to the death—can you get there under 6:00 min? If so, TriQ will hook you up with a little prize.

CHALLENGE STANDARDS:

Bike:

– Monitors must be reset each round. Someone else can reset your monitor.

Burpees:

– Stand tall jump and clap overhead, to standard.

*Going in heats if necessary.

*Time cap = 10 mins

2: Snatch

“Squat Snatch”

EMOM x 12 (3 Rounds):

Minute 1 – 3 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 1 Rep @ 76%

Minute 4 – Rest

Extra: Metcon (No Measure)

– Deadlift Accessory –

3 Sets of 8: Sumo Deadlift

3 Sets of 12: Romanian Deadlift

Accumulate 30 Glute Ham Raises

*using 60% of regular deadlift max.

*Rest as needed.

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