CrossFit Queen Creek – CrossFit Weightlifting Shoulder Press (5×3 @ 70% ) Warm up to working weight then complete 5 sets Charlotte (Time) For time 21-15-9 OHS 95/65 Sumo DL HPBuy In 400 meter run Buy out 400 meter run Metcon (AMRAP – Reps) 5 Min AMRAP 10 Grasshoppers 10 Russian Twists with KB 6 KB Turkish SIT UPS (3 each arm)
CrossFit Queen Creek – CrossFit Deadlift (5×3 @ 80%) Gradually warm up working on form then complete five sets Metcon (AMRAP – Rounds and Reps) With a partner 8 Min AMRAP 5 Power snatch 115/75 10 Wall balls 20/14 15 cal bike rest five minutes then complete the following for time 50 Cal ski/row 50 Russian KB swings 53/35 50 Goblet squats 53/35Alternate movements each round 1st round partner A does snatches and bike partner B does walls balls then switch next round. workout two break up reps as needed with only one working at a time Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
CrossFit Queen Creek – CrossFit Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb/20-lb dumbbells
CrossFit Queen Creek – CrossFit Metcon 1-Mile Run (Time) Max Effort 1-Mile RunTime trial. this will be repeated every week or two while the weather is mild so make sure you enter your time! rest 3-5 minutes between exercises Metcon 1000m Row (Time) Max Effort 1000m Row Cool Down ROMWOD
CrossFit Queen Creek – CrossFit Weightlifting Back Squat (3×10 @70-75%) Metcon (Time) 3,6,9,12,9,6,3 Devil’s press 35/20 pull ups15 min cap *any style pull up Core 3×30 seconds hollow body hold (for extra challenge,hold plate or PVC overhead)
CrossFit Queen Creek – CrossFit Weightlifting 2 push press + 1 jerk (5×1) *between sets- 5-7 wide grip strict pull ups Metcon (AMRAP – Reps) 4 rounds min 1: Max cal ski erg min 2: RKBS 53/35 min 3: reverse alt goblet lunges min 4: lateral jump over PVC 20″ min 5: rest*for PVC jump overs: Must jump laterally. Scale: use plates or boxes to find a height that is comfortable for you.