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Dec
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2016

December 12, 2016

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CrossFit Queen Creek – CrossFit

Announcements

Today we start a new squat cycle!! This will be a 3 week on 1 week de-load for four phases. Get ready for some gains!

Challenge

Challenge for the week is to accumulate 100 dips. These can be scaled in any way. Update your score each day on the whiteboard. For an extra challenge, add weight

Weightlifting

Back Squat (4×10@60%, 1×10+@60%)

on your 5th set, go for AMRAP

skill

5-10 min to work on pull up technique

Metcon (AMRAP – Reps)

10 min amrap

10 KBS 53/35

10 push ups

10 pull ups

RX+- 70/53

Post Workout

accumulate 20-25 dips (rings, dip bar or scaled on boxes)