march 18, 2022

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CrossFit Queen Creek – CrossFit


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