Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

9
Jul

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

250m row, then

Complete 2 rounds of:

– 15 pvc OHS

– 5 inchworms into seal stretch

– 04 banded shoulder stretch

– 02 couch stretch

Skill work (rope climb) (5×2)

15 min – Skill work

– Work with coach to learn the basics of rope climbing

– Technique, foot placement, grip, ascend, descend.
If you already have your rope climb down, then complete:

2 “legless” rope climbs E2MOM. (5 rounds)

Clean Grip deadlift (5×3)

Percentages are from your regular deadlift 1RM.

5×3 E2MOM (5 rounds)

50%

60%

70%

80%

85%

052417 (AMRAP – Reps)

12 min – AMRAP

1 minute on, 1 minute off: (rotating)

– Row calories

– Double unders

– Wall balls

Fitness: 2 to 1 singles, 14#/10#

Crossfit: 20#/14# or 2 to 1 singles & 14#/10#

Competitor: same 20#
This is a Triq Benchmark metcon. Check out your score from 05/24/17, and beat it!

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