Workout of the Day

Fitness

A. Paused Snatch Pull (2” off floor, above knee, high-hang) + Snatch – build to today’s heavy single

B. Complete, with a partner, AMRAP in 10 minutes of:
5 Snatches (95/65lbs)
10 Wall Balls (20/14lbs)

 

Performance

A. Paused Snatch (above knee) + Snatch, build quickly to a heavy set

B. Back Squat, build quickly to today’s heavy single
*Does NOT need to be a 1-RM

C. Fitness WOD

 

Competition

Strength
A. Back Squat @ 41X1, 5 sets of 3 reps (straight weight across); rest 4+ minutes
*During rest, perform 3-5 Challenging Handstand Pushups. 

Weightlifting
B. Every minute, on the minute, for 5 minutes:
1 Snatch + 1 Overhead Squat + 1 Snatch Balance @ 40-60%

C. Snatch, take 10 minutes to build to today’s single (NOT a 1-RM)

Gymnastics Density
D. 5 sets of:
5-15 Chest-to-Bar Pull-Ups
45 second Handstand Hold
Rest 2 minutes

Conditioning
E. Fitness WOD @ 135/95lbs

 

Barbell

A. Movement Prep/Warm-Up
1) Depth Jumps
2) 3-Position Power Snatch + Overhead Squat

B. Snatch Practice
1) sets 1-6: 1 First Pull + 1 Snatch
2) sets 5-12: 1 Snatch

C. Back Squat
1 x 4 @ 55%
3 x 5 @ 80%

D. Accessories
1) 5 sets of: 1 Strict Press + 1 Push Press
2) 5 x 5 Glute Bridges
3) 4 sets of Planks

 

November Team Member Throwdown, Week in Photos, and Comp Video

This weekend we hosted our November Team Member Competition and social. Would like to say a special thank you to everyone who was a part of the event. It was the biggest and best that we have hosted so far. Below is links to photos of the competition, photos from the week leading up, and an awesome video that Queen Street member Mike Onesi put together of the competition. We are blessed to have so many amazing people in our community. 

Member Throwdown Photos: https://www.facebook.com/media/set/?set=a.1661664214117229.1073741914.1414539458829707&type=3

Week in Photos: https://www.facebook.com/media/set/?set=a.1661713270778990.1073741915.1414539458829707&type=3

Video: https://www.youtube.com/watch?v=Tbu4vuuXQV0

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