Blog
Apr
10
2017

April 11, 2017

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

2 rounds

30 seconds DUs or DU practice

20 walking lunges

10 light KB swings

*please show up on time. Warm up will begin promplty. additional warm up with coach following.

Weightlifting

power clean and jerk (15 min to est a heavy single)

*FITNESS

5 rounds

5 RDL

5 bent over rows

5 strict press

(use empty bar or Dumbbells)

Metcon (Weight)

EMOM for 15 min

3 power clean and jerks 135/95

6 burpees

If you fail to complete the round within the minute, sit out the remainder of the minute you carried over into. Restart at the following minute.
FITNESS

EMOM FOR 15 MIN

5 DB POWER CLEAN AND PRESS

5 BURPEES

*if you fail to complete the round in the minute, rest the remainder of the minute you carried over into. Restart at the following minute.

Metcon (Time)

400 m farmers carry 45/35 lb plate in each hand

*no running

FITNESS

Scale as needed