Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

14
Aug

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

15 Good mornings w/barbell

15 Push press w/barbell

15 Front squats w/barbell

04 Groiners

07 Clusters w/barbell

1: “Big Clean Complex” (1×1)

6 sets of the following complex: (E3MOM)

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Build up in weight throughout 6 sets.

*Log in your heaviest set completed “successfully”. No dropping the bar at all.

2: Metcon (AMRAP – Rounds and Reps)

*Partner WOD*

AMRAP – 15

50/35 Cal Bike

50ft x 10 Farmer’s carry (70s/53)s

*Only 1 working at a time.

Scaled = 53s/35s

RX+ = n/a

Extra: Bench Press (1×7)

E2.5MOM:

5 sets of 7s.

*Build up to your heaviest set of 7.

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