Workout of the Day

Fitness

A. Complete In teams of 2-3, for time:
1 Mile Run
15 Rope Climbs
80 Pushups
800m Run
80 Ball Slams (30/20lbs)
80 Ketllebell Swings (53/35lbs)
400m run
*30 minute time cap.

 

 

Competition

A. Power Snatch + Snatch, 5 sets of 1 rep; rest 2-3 minutes
*Straight sets across (80%+)

B. 2 Cleans + 1 Jerk, 5 sets of 1 rep; rest 3 minutes
*Building up to today’s heavy set. 

C. Complete in teams of 2, for time:
1 Mile Run
20 Legless Rope Climbs
60 Strict Handstand Pushups
800m Run
30 Muscle-Ups
80 Kettlebell Swings (70/53lbs)
400m Run

 

Barbell

A. Movement Prep/Warm-Up
1) Jerk Practice: Footwork Drills + Progressions

B. Jerk Practice
Working up to a heavy set:
2 Front Squats + 1 Jerk

C. Front Squat
1 x 3 @ 55%
1 x 3 @ 65%
3 x 5 @ 75%

D. Accessories
1) Bench, 3 x 8
2) Deadlifts, 3 x 5

 

Reminder - BBQ Tonight at 6:30pm

Tonight (Friday) at 6:30pm is our welcome back member BBQ open to everyone! Please bring your friends, family, house mates, pets, etc.. Please also please bring your own food and we'll cook it up for you. Looking forward to a great time hanging out with everyone!

Interested in Joining?

If you are a new member interested in joining Queen Street, the process is very simple. Your first session is always free and we require no experience prior to joining. Here are your two options for giving CrossFit a try:

1. Sign-up for a free trial session on our schedule here - http://www.crossfitqueenstreet.com/schedule-1/ 

2. Come out to our CrossFit Crash Course Introductory Program every Saturday from 8-10am. 

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