june 3, 2022
CrossFit Queen Creek – CrossFit Warm-up .5 C2 Bike @ moderate pace -Then- Alternating EMOM 6:00 – 4 Empty Bar Squat Clean and Split Jerk – Run 150m* *Increase intensity each round Squat Clean and Jerk Squat Clean and Split Jerk 3 reps @ 67.5% 2 reps @ 72.5% 1 rep @ 77.5% – 3 reps @ 72.5% 2 reps @ 77.5% 1 rep @ 82.5% – 3 reps @ 77.5% 2 reps @ 82.5% 1 rep @ 87.5% Drop and reset between reps. Rest 2 minutes between sets. Goal is for all sets to be slightly heavier than last week. Metcon (No Measure) Choose Your Skill Day 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 (Time) For Time 10 Rounds 200m Row/ski Rest 1:00 Total volume 2000 meters, goal is to row faster than 2k pace across all intervals