Workout of the Day

Fitness

A. Back Squat @ 40X1, 5 sets of 3 reps; rest 4+ minutes

B. Alternating with a partner, 4 rounds for time of:
20m Heavy Farmers Carry
20 Sit-Ups
10 Pushups
*15 minute time cap.

 

Competition

A. Snatch – build to today’s single quickly
*No more than 3 misses. 

B. Clean & Jerk – build to today’s single quickly
*No more than 1 miss. 

C. Back Squat @ 40X1, 5 sets of 3 reps; rest 4+ minutes (straight sets)

D. 3 sets of:
10 Ring Rows
10 Side Raises
10 Ring Dips
10 Banded Triceps
10 Pull-Ups
10 Bicep Curls
Rest 4 minutes between sets

 

Barbell

A. Snatch
Power Snatch, 3 x 3 @ 75%
Going every 2 minutes

B. Clean & Jerk
3 sets of:
1 Power Clean + 1 Jerk @ 80-85%

C. Back Squats
1 x 3 @ 55%
1 x 3 @ 65%
6 x 5 @ 80%

D. Accessories
1) Bench Press, 4 x 5
2) Good Mornings, 4 x 7

 

New Spots Available for Nutrition Program

We are currently taking on a limited number of new athletes to our nutrition program. Check out the page on our website here for more information about what the program entails - http://www.crossfitqueenstreet.com/getting-started-2/

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