march 15, 2022

CrossFit Queen Creek – CrossFit

Warm-up

On a 6 Minute Clock

500m Ski/Row

30 Jumping Lunges

20 Scap Pull Ups

Max Freestanding or Supported HS Hold in remaining time

Split Jerk (Every :90 for 9 Minutes 2 Split Jerk w/ 3-secpause)

Metcon (AMRAP – Reps)

In Teams of 2, splitting work in half: AMRAP 4 Minutes x 2

2 Legless Rope Climb

30/24 Calorie Ski

Max Rep Clean and Jerks 135/95lbs

Rest 2:00

Score is clean and jerks
Coach Notes: Athletes perform this workout you-go, I-go where they are splitting the work in half. Goal is for each team to have 2:00 in both rounds to accumulate clean and jerk reps. Athletes can elect to trade singles or touch and go sets.

Coaches should push athletes to pick the style they are less comfortable with, so they improve their weaknesses.

Metcon (Calories)

3 Rounds

12/8 Calorie bike

Rest 2:00

100% effort. Do not hold anything back