Blog
May
21
2022

may 25, 2022

By admin 0

CrossFit Queen Creek – CrossFit

Warm-up

2:00 on a Machine

Then 2 Steady Rounds

25’ Duck Walk

2 Explosive Broad Jumps

10 In-place Light Reverse Lunge Steps

5 Hollow Rocks

Squat Clean and Jerk

Squat Clean and Split Jerk

3 reps @ 65%

2 reps @ 70%

1 rep @ 75%



3 reps @ 70%

2 reps @ 75%

1 rep @ 80%



3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

Drop and reset between reps. Rest 2 minutes between sets.

Metcon (No Measure)

Pick 1 of the following skills and practice as an EMOM for 10 minutes.

– 5-30′ HS Walk

– :05-:10 L-Sit Hold

– 1-3 Strict Muscle Ups

– 1-2 Rope Climbs

– 5-40 Double Unders

– :20 Squat Hold (mobility focus)

Metcon (AMRAP – Reps)

Climb the Ladder for 8 Minutes

100m Run

2 Thrusters 95/65lbs

100m Run

3 Thrusters 95/65lbs

100m Run

Add 1 Thuster each round