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      May
      30
      2022

      june 3, 2022

      By admin 0

      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