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      Mar
      17
      2022

      march 18, 2022

      By admin 0

      CrossFit Queen Creek – CrossFit

      Warm-up

      AMRAP 5:00

      15 Band Pull Aparts

      5 cal bike

      10 Ring Rows

      6 Burpee Box Jump Overs

      Metcon (AMRAP – Reps)

      Every 2 Minutes for 8 Minutes

      1 Smooth Set of Muscle Ups

      This can be a big set, but stop before technique breaks down dramatically

      If muscle ups are not consistent, perform: EMOM 8 Minutes

      1-3 Muscle Ups
      Coach Focus: Goal for today’s session is some volume accumulation with skill still being the focus. Athletes should be slotted into one of two camps when it comes to the skill work today. If athletes are unable to perform muscle ups, coaches may elect to allow athletes to perform jumping muscle ups (if appropriate) or they may work through the most difficult pull up option available to them.

      Metcon (Time)

      5 Rounds

      10/7 Calorie bike

      10 Burpee Box Jump Overs 24/20″ Rest 2:00

      Metcon (Time)

      4 Rounds 300/250m Row

      2 Squat Snatch 185/125lbs

      Time Cap: 12 Minutes