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Apr
03
2022

april 4, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

1:00 Dead Bugs

20 Thick Banded Good Mornings

-Then-

Every 1:30 For 6:00

3 Wall Walks

10 Jumping Lunges

:10 AAB Sprint

Deadlift

3×10

Set 1: lighter warm up set

Set 2: Moderate-heavy

Set 3: AHAP

Metcon (No Measure)

3-Sets for Quality

– 10-20 Ring Rows for speed/pump

– 10-20 Alternating Leg V-Ups

– :30 Copenhagen Hold per leg

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

50′ Single DB Front Rack Lunge 70/50lbs

10 Pull Ups

50′ lunge = 1 rep

630Pm Weightlifting

Power Clean

Main Lift

Power Position Clean

(Split Jerk Final Rep)

6×3 @ 50-60% 1RM Clean

Drop and reset between each rep

Accessory

Snatch Grip Push Press

3×5 @ 70%+ 1RM Snatch

Rest as needed