CrossFit Queen Creek – CrossFit
AMRAP 5 Minutes
8 Medball Squat Cleans (wallballs in later rounds)
8 Empty Bar Hang Power Snatch
20 Single Unders
:15 Plank Hold
Every 3 Minutes for 15 Minutes 3 Tempo Pull Power Snatches
Coach Focus: Coaches should use the tempo cadence on the pull to help athletes find the correct body positions as the barbell leaves the floor and approaches the hip. We recommend teaching this in phases (above the knee, below the knee, from the floor) to help familiarize athletes with these positions before starting the clock.
15 Wallballs 20/14lbs
Rest as little as needed between sets. Set must be unbroken to count.
1:00 Max Distance Row or or ski
Row at :01-:05/500m faster than your 2k PR pace.
Snatch (7×1 @ 90% plus drop and reset)
4×20 ring rows
4 x 20 DB push press AHAP