april 6, 2022

CrossFit Queen Creek – CrossFit

Warm-up

2:00 Glute Activation Steps + Air Squats Then

2 Rounds

10 A-frame Toe Touches

200m Run

14 Wallballs

Back Squat

Back Squat 3×10

Set 1: lighter warm up set

Set 2: Moderate-heavy

Set 3: AHAP – 10RM territory

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

Run 400m

then, AMRAP in remaining time of:

8 Thrusters 95/65lbs

2 Wall Walks

Score is total reps of Thrusters + Wall Walks

Metcon (Calories)

Threshold Test

Every 3:00 until Failure 10/8 Calorie bike

Add 10/8 calories each round until failure.

630Pm Weightlifting

Power Snatch

Main Lift

Power Position Snatch

6×3 @ 50-60% 1RM Snatch

Drop and reset, rest as needed

Accessory

Snatch Grip Push Press

3×5 @ 70%+ 1RM Snatch

Rest as needed