Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

25
Jun

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

250m Row, then

Complete 2 rounds of:

– 10 pvc OH wall facing squats (get close, chest up)

– 04 couch stretch

– butt kicks down, high kicks back

Then w/barbell, complete 2 rounds of:

– 05 OHS, rest 10 sec.

– 03 OHS w/3 sec pause at the bottom, rest 10 sec

Overhead Squat (6×2)

E2MOM – 6 rounds of 2 reps (% is from snatch 1RM) Find your heaviest 2 on the 6th round.

1. 40%

2. 50%

3. 60%

4. 75% – 85%

5. 85% – 95%

6. 95% +

Metcon (AMRAP – Rounds and Reps)

15 min – AMRAP

– 400m run w/ball (20#)

– 30 push ups or 20 HSPU

– 30 back squats (115#/75#)

– 200m run w/ball

– 20 push ups or 10 HSPU

– 20 back squats

* this completes one round

scaled = 95#/55#

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