Saturday | July 2nd, 2022

COMMUNITY @ 9AM
By Coach Jeff
“ FLEETWOOD SMACK”
In Teams of 2
3 Rounds( For Time)
60 Calorie Row
50 WallBall@20/14
40 Toes to Bar
30 Dual Dumbbell Snatches@50/35
20 Dual Dumbbell Front Rack Lunges
Time Cap: 27 minutes

 

WEIGHTLIFTING @ 10AM
PRELIFT:
Coaches Choice
LIFT:
Hang Power Snatch + Hang Snatch
*Build to Heavy 1+2
ACCESSORY:
Halting Snatch Deadlift (Knee) + Hang Snatch High Pull (Knee)
3 x 2+2 @ 90-100-110% of best lift above
CORE:
Coaches Choice

 

THE PUMP @ 11AM
BENCH / ROW
12-10-10-10-8
Bench Press
Bentover Row
*Building
ARMS/ABS
EMOM 10 of:
Min 1: 10-15 DB Curl and Press
Min 2: :40 of Abs
Abs*
Rd 1: V-sits
Rd 2: Bicycle Crunches
Rd 3: Reverse Crunches
Rd 4: Russian Twists
Rd 5: Wrist to Knee Crunches
CASHOUT:
100 Banded Tricep Ext

 

 

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from CrossFit Queens