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May
30
2022

june 3, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

.5 C2 Bike @ moderate pace

-Then-

Alternating EMOM 6:00

– 4 Empty Bar Squat Clean and Split Jerk

– Run 150m*

*Increase intensity each round

Squat Clean and Jerk

Squat Clean and Split Jerk 3 reps @ 67.5%

2 reps @ 72.5%

1 rep @ 77.5%



3 reps @ 72.5%

2 reps @ 77.5%

1 rep @ 82.5%



3 reps @ 77.5%

2 reps @ 82.5%

1 rep @ 87.5%

Drop and reset between reps. Rest 2 minutes between sets.

Goal is for all sets to be slightly heavier than last week.

Metcon (No Measure)

Choose Your Skill Day

Pick 1 of the following skills and practice as an EMOM for 10 minutes.

– 5-30′ HS Walk

– :05-:10 L-Sit Hold

– 1-3 Strict Muscle Ups

– 1-2 Rope Climbs

– 5-40 Double Unders

– :20 Squat Hold (mobility focus)

Metcon (Time)

For Time 10 Rounds

200m Row/ski

Rest 1:00

Total volume 2000 meters, goal is to row faster than 2k pace across all intervals