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Sep
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2019

September 23, 2019

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CrossFit Queen Creek – CrossFit

Weightlifting

Front Squat (3×4@90% of your 3 rm)

between sets-

8 seated box jumps

Metcon (AMRAP – Rounds and Reps)

12 min amrap

32 DU

8 reverse lunge with knee up (R)

8 reverse lunge with knee up (L)

16 alt DB snatch 50/35

8 plank to squat hold
*be explosive on the knee up. Planted foot should hop off the ground

*you do not stand up from the squat in the plank to squat hold

Core

3×1 minute- low bear crawl. knees 1″ off the floor