Workout of the Day


A. Power Clean + 3 Front Squats, take 20 minutes to build to a heavy set

B. 5-4-3-2-1 rep rounds for time of:
Power Clean (135/95lbs)
Front Squat



A. Snatch, take 10  minutes to build to a heavy double

B. Back Squat @ 20X1, 4 sets of 3 reps (straight weight); rest 4 minutes
*During rest, perform 3-5 Challenging Handstand Pushups @ 20X1.

C. 5-4-3-2-1 rep rounds for time of:
Power Clean (155/105lbs)
Front Squat



Weightlifting Technique
A. 10 sets of:
2 Power Snatch + 2 Snatch @ 50%
*Goal is speed and quality.

B. Front Squat, build quickly (less than 10 minutes) to 75%

Gymnastics Technique
C. Three sets, not for time, of:
30 second Wall Handstand
10 Front-to-Back Swings
10 Hollow Rocks

D. Three sets of:
30 seconds of Double-Unders
30 seconds of Burpees
1 minute rest



A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Medball Work

B. Snatch Warm-Up
1) 2 Snatch Balance + 1 Overhead Squat
2) 2 x 5 Overhead Squats

C. Snatch Practice
3 x 3 Power Snatch, going every 2 minutes

D. Back Squat to Max

E. Accessories
1) Bench, 4 x 7 @ 65-70%
2) Snatch Grip RDL, 4 x 7
3) Chinese Planks, 4 sets



Lift Off this Weekend!

This Saturday (November 7th) we are hosting the Lift Off CrossFit competition on Saturday from 9am-12pm. All members of Queen Street are welcome to participate. The event is a pseudo weightlifting meet consisting of your heaviest Snatch and Clean & Jerk. Athletes will be given 5 attempts for each lift, and 30 seconds/attempt. This is meant to be a friendly competition. Sign-up can be done in the gym.