march 21, 2022

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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

Power Snatch

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.

Metcon (Time)

10 Rounds

15 Wallballs 20/14lbs

Rest as little as needed between sets. Set must be unbroken to count.

Metcon (Distance)

5 Rounds

1:00 Max Distance Row or or ski

Rest 1:00

Row at :01-:05/500m faster than your 2k PR pace.

630Pm Weightlifting

Snatch (7×1 @ 90% plus drop and reset)

Metcon (Weight)

4×20 ring rows

4 x 20 DB push press AHAP