Workout of the Day

Fitness

A. Touch & Go Power Clean, take 15 minutes to work up to today’s heavy 5

B. Every minute on the minute for as long as possible:
1 Deadlift (275/185lbs)
3 Box Jumps (24/20”)
*Every round, add 1 Deadlift and 3 Box Jumps.

 

Competition

A. Overhead Squat @ 22X1, 5 sets of 2 reps; rest 3 minutes

B. Every minute on the minute for as long as possible:
1 Deadlift (315/205lbs)
3 Box Jumps (24/20”)
*Every round, add 1 Deadlift and 3 Box Jumps.

C. Three rounds for time of:
10 Toes-to-Bar
15 GHD Sit-Ups
20 GHD Hip Extensions

Optional Run
*Taken from www.aerobiccapacity.com
3 x (250m, rest 1 min, 150m) w/7-8min rest b/t sets

 

Barbell

A. Movement Prep/Warm-Up:
1) Med-Ball Throws, 5 front + 5 back
2) Clean Progressions
3) 3-Position Power Clean

B. Clean & Jerk Complex
5 sets @ 75% of:
1 Power Clean + 1 Front Squat + 1 Jerk

C. Back Squats
1 x 3 @ 55%
1 x 3 @ 65%
3 x 5 @ 85%

D. Accessories:
1) Good Mornings, 3 x 8
2) GHD Sit-Ups, 3 x 8

 

"Nutrition is the Foundation"

We could not be more excited to make this announcement. The CrossFit Queen Street Nutrition for Performance Program is Live! This program is all about taking your results and performance to the next level. We are only taking on 9 committed athletes to start and are already full but if you are interested in being put on the waiting list please shoot us a message. 

For those of you who are signed up, you will be receiving an email shortly with everything you need to know!

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