CrossFit Queen Creek – CrossFit Weightlifting power clean + clean + jerk (EMOM x10) try and add 5-10 lbs to your usual weight Bench Press (4×4 @ 75% add 2.5-5 pounds to last weeks) 4×6 pull ups between sets April 22, 2021 (AMRAP – Rounds and Reps) 6 min amrap 8 push ups 12 mountain climbers 16 bicycles
CrossFit Queen Creek – CrossFit Snatch complex Every :90 x 6 @ moderate # Snatch,ohs,high hang snatch,ohsadd five pounds to last weeks weight Toes-To-Bar (4 sets ME) April 21, 2021 (AMRAP – Rounds and Reps) 10 min amrap 6 hang power cleans 95/65 6 thrusters 2 wall walks
CrossFit Queen Creek – CrossFit Deadlift (5×5 @ 70%) add ten pounds to previous week weight Bench Press (5×5 @ 70%) add 5-10 pounds to last weeks weight Ring Dips (5×5) April 20, 2021 (Time) 50,40,30,20,10 DUs 21, 18, 15, 12, 9 burpees
CrossFit Queen Creek – CrossFit Back Squat (5×5 @ 70%) add 5-10 pounds to last weeks weight Pull-ups (5×5 strict) Shoulder Press (2×8) pick a weight you can complete the sets unbroken. Add 2.5-5 pounds to last weeks weight April 19, 2021 (AMRAP – Reps) 5 min amrap ME weighted step ups 53/35, 24/20hold the kb any way you choose
CrossFit Queen Creek – CrossFit Metcon (No Measure) From seated 4 rounds of 30 bus drivers 15/25 10 hamner curls 10 tri kick backs 10 chest flys (light weight) Metcon (AMRAP – Rounds and Reps) 8 min amrap 5 cal row 5 sit ups 5 hang power cleans 75/55 Metcon (Time) For time Ski 400 meters then 40 Russian twist 40 heels to sky 40 hanging knee eases Ski 400 meters
CrossFit Queen Creek – CrossFit Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here Metcon (AMRAP – Rounds and Reps) 15 min amrap 200 meter run 8 ring rows 4 single arm kB swings 53/35 (each arm) 15 DU Rest :30
CrossFit Queen Creek – CrossFit Bulgarian Split squat (From rack with barbell) 4×8 each legUse DB if you have back issues Shoulder Press (2×8 with DB heavy) Ring Dips (5×6) April 16, 2021 (Time) 3 rounds 20 banded skaters 20 m burpee broad jumps 20 wallballs
CrossFit Queen Creek – CrossFit Weightlifting 2 clean pulls, 2 hang power cleans + 1 jerk EMOM x 10 Bench Press (4×4 @ 75% add 2.5-5 pounds to last weeks) Pull-ups (4×6) April 15, 2021 (Calories) 15 sec on 15 sec off for 3 mins each bike/row/ski rest 1 min between each movement
CrossFit Queen Creek – CrossFit Snatch complex Every :90 x 6 @ moderate # Snatch,ohs,high hang snatch,ohsadd five pounds to last weeks weight Toes-To-Bar (3 sets ME) April 14, 2021 (Time) 4 rounds 15 thrusters 95/65 10 burpee box jumps 24/20
CrossFit Queen Creek – CrossFit Deadlift (5×5 @ 70%) add ten pounds to previous week weight Bench Press (5×5 @ 70%) add 5-10 pounds to last weeks weight Ring Dips (5×5) April 13, 2021 (AMRAP – Rounds and Reps) 8 min amrap 4 SHSPU 8 alt pistols 12 rkbs 53/35