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Mar
29
2022

march 30, 2022

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

:30 Dead Hang

1:00 PVC PassThroughs

1:00 Banded Air Squats

-Then-

AMRAP 5 Minutes

10 Empty Bar Front Squats

10 Empty Bar Hang Power Snatches

10/7 Calorie Bike

10 Hanging Knee Raises

Paused Front Squat

Every 2 Minutes for 16 Minutes 2 Pause Front Squats

Build in weight across sets. Last 3 sets should be AHAP

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

30 Hang Power Snatches 95/65lbs

30 Toes to Bar

Score is total reps

Metcon (No Measure)

Every 3 Minutes for 12 Minutes 200/175m Row

630Pm Weightlifting

Snatch (Find 1 RM)

Clean and Jerk (Find 1 RM)