Blog
Oct
06
2019

October 8, 2019

By admin 0

CrossFit Queen Creek – CrossFit

Weightlifting

Bench Press (EMOM x 10- min 1: 5-7 bench press. Min 2. 5-7 dips)

Metcon (AMRAP – Rounds and Reps)

12 min amrap

4 deficit strict HSPU 4″/2.5″

8 hang power clean 135/95

16 push ups

32 DUs
4″=45# plate

2.5″= 25# plate

possible subs for HSPU:

*4 heavy strict press/DB press

*8 mid weight strict press

*HS hold= 5 seconds per rep

*2 wall walks

*note- kipping hspu are not a scale option.

Post Workout

3 rounds

20 alt hammer curls

10 bent over rear delt db flyes