05/18/17 – Tri Q CrossFit

05/18/17

14
May

05/18/17

TriQ CrossFit – CrossFit

Warm-up (No Measure)

200m run, then

Complete 2 rounds of:

– 10 KB goblet squats (light weight)

– 06 squat to rotation

– 03 Rope pulls to stand

Skill work (Rope climb)

15 min – Skill work (rope climb)

– Work with coach to learn technique.

– Footing, griping, ascend, descend, drills, safety, safety.

Metcon (Time)

For time:

Start with 30 KB swings, then

Complete 5 rounds of:

– 10 sit ups

– 15 push ups

– 20 air squats

Then, Finish with 20 KB swings.

Time cap = 15 mins

Power Clean and Jerk (10 min – EMOM)

– Use the first 5 rounds to work up to 75% of your C&J 1RM.

– Last 5 rounds have to be all at 75%

– All must be “power cleans” and Jerk.

– Perfect form only. If your form is breaking down, go down in weight.

– Log in your 75%.

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