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Oct
28
2021

october 29, 2021

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CrossFit Queen Creek – CrossFit

Warm-up

Warm-up (No Measure)

300m Run

10 Tall Muscle Snatches 10 Tall Power Snatches 10 Tall Squat Snatches

10 Power Position Squat Snatches 10 Above the Knee Squat Snatches 10 Below the Knee Squat Snatches

3 Tempo Pull Squat Snatches (see video)

Weightlifting

Snatch (Every 2:30 for 15:00 3 tempo pull squat snatches )

Drop and Reset between reps

Start very light and add weight if it looks and feels good.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

25 Double Unders

12 Wallballs 20/14lbs
CONDITIONING

Feel: Cardio Pacing: Sustain

Target Score: 8+ Rounds

Firebreather Score: 13+ Rounds (:45 rounds or faster) Scaling

– Double Unders: Should not exceed :30 of work at any point, so athletes

may perform fewer double unders to get the practice in or scale to single unders.

– Wallballs: Unbroken every time. Ensure athletes have a ball weight that

allows for this, only scaling target height for beginners.

Metcon

Metcon (Distance)

Cardio Test “Wallace and Vomit”

On a 10 Minute Clock Run 1 Mile then

Row for Distance in remaining time.

Score is meters rowed.