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Mar
06
2022

march 7, 2022

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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