Workout of the Day
A. Complete In teams of 2-3, for time:
1 Mile Run
15 Rope Climbs
80 Ball Slams (30/20lbs)
80 Ketllebell Swings (53/35lbs)
*30 minute time cap.
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
80 Kettlebell Swings (70/53lbs)
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%
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.