CrossFit Queen Creek – CrossFit
8 Band Pull Aparts
8 Light DB Push Presses
8 PVC OH Squats
Every 2:30 for 15:00 (6 sets) 3 Tempo Pull Squat Snatches Drop and Reset between reps
Start around 60% and add weight if it looks and feels good. Compare to Oct 1st.
AMRAP 16 Minutes
500/450m Row or ski
400/350m Row or ski
300/250m Row or ski
Metcon (AMRAP – Rounds)
AMRAP 9 Minutes
9 Toes to Bar
9 Shoulder to OH 95/65lbs
– Run: 200m bike or 30 double unders, only if injury/weather is an issue.
Avoid rowing if possible.
– T2B: 1 set for most of the workout, MAYBE becoming 2 sets if fatigue sets
in. Reduce reps to as few as 5, otherwise have athletes perform knee raises. Athletes should be able to do their chosen set unbroken for multiple sets.
– STOH: 1 set for the entire workout, or reduce loading.