CrossFit Queen Creek – CrossFit Weightlifting est a 1 rm power clean Metcon (Time) 3 rounds 20 hang power clean and jerk 95/65 20 lateral PVC jump overs 24/20″jump over will be performed over a PVC pipe or bench. Stack plates/boxes 24/20″ and set PVC on top to create a point to jump over
CrossFit Queen Creek – CrossFit Weightlifting 3 push press + 1 jerk (est a max, then do 2 drop sets -10%) 12 min to work to a heavy set Metcon (AMRAP – Rounds and Reps) 20 min amrap in teams of 4 Station A 2 members of the team will each do the following work 100 m sled drag (75% of BW added on the sled) 200 m farmer carry 45/35 Station B the other 2 partners amrap 21 DUs 9 t2b 7 plate burpees 35/25 lb platesled/farmer carry station 1 partner will start at the sled and one at the farmer carry. They will swap equipment when finished. they must wait for eachother before they switch. Once both team members are finished, they will go to the amrap station and the partners at the amrap station will go to sled/ carry. The amrap is alternating movements. partner A does the DUs B does the t2b a does the burpees…. etc. New partners will pick up where the last partner left off.
CrossFit Queen Creek – CrossFit EMOM x10 3 deadlifts @1.5xBW + 5-7 push ups (deadlifts and push ups to be done in the same minute) Metcon (AMRAP – Reps) 4 rounds in 3 minutes 150 m run 15 wallballs 20/14 ME burpee box jump overs Rest 2 minutes between rounds
CrossFit Queen Creek – CrossFit Weightlifting Est a max of 1 power clean + front squat + thruster Metcon Metcon (Time) “Helen” 3 rounds of 400 meter run 21 kb swings 53/35 12 pull ups + “Grace” 30 clean and jerks 135/95 (power cleans are acceptable)No rest between wods. Score is time to complete both wods.
CrossFit Queen Creek – CrossFit Weightlifting Bench Press (5×5 @ ME) Metcon Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP with partner 3 Hang Power cleans 155/105 5 Burpee over the bar 7 T2bOnly one partner working at a time. Break up reps as needed
CrossFit Queen Creek – CrossFit Weightlifting 2 front squat+ 2 push press + 1 jerk (15 min to est a max- from rack) Metcon (AMRAP – Rounds and Reps) 15 min amrap 10 KBS (R) 53/35 10 m OH lunge (R) 10 KBS (L) 10 M OH lunge (L) 5 bar muscle upsscale for bar m ups is 15 pull ups