march 7, 2022
CrossFit Queen Creek – CrossFit
Warm-up
20 A-frame toe touches
20 scap push ups
then 3 minute amrap
10 shoulder height kb swings
8 lateral burpess over kb
:20 Hs hold
Metcon (No Measure)
AMRAP 8 Minutes
30′ Handstand Walk* Rest as needed
*Proficient athletes pirouette at 15′
For less proficient athletes:
EMOM 8 Minutes (Choose from below)
:30 Handstand walk practice
:30 Walk in to wall 3-5 Wall Walks
:30 Handstand Hold + Weight Shift
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Minutes
18 Sumo Deadlift High Pull 75/55lbs
10 Lateral Bar Burpees
Rest 2:00
AMRAP 4 Minutes
15 SDLHP 75/55lbs
8 Lateral Bar Burpees
Rest 2:00
AMRAP 3 Minutes
12 SDLHP 75/55lbs
6 Lateral Bar Burpees
Metcon
every 2 minutes for 8 minutes
3 touch and go push jerks start @60%
from rig
630Pm Weightlifting
Warm Up
2 Steady Rounds
15 Behind the Neck Snatch Grip Empty Bar Presses 15 Band Pull Aparts
15 Banded Pause OH Squats (band held overhead) Then,
2 Rounds
– Tall Snatch Warm Up, 2 reps at each position
– 2 Power Position Squat Snatches
– 2 Low Hang to Power Position Snatches*
– 2 Low Hang Snatches**
Snatch (7×2@80-85%)
Metcon (Weight)
4x :20 second weights OH squat holds AHAP
5×15 hollow rocks