ANNOUNCEMENTS!!!!!
CrossFit Queens Run Club begins the week of July 15th! If you’re interested, please fill out THIS form!
CrossFit Queens Summer Merch pre-order ends TODAY! Don’t forget to let us know you want in by completing THIS form!
COMMUNITY @ 9AM
By Coach BEN
—–Teams of 3—–
5 rounds EACH
12-9-6
Deadlifts 185/125 (moderate weight)
Toes to Bar
*3 Wall Walks between sets*
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Partner 1: 1 Round of workout
Partner 2: Front Rack KB Hold
Partner 3: Max Cal Row
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Once partner 1 finishes a round, they go to front rack hold, front rack hold to cal row, cal row to 1 round of 12-9-6
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Fitness option:
12-9-6
KB Deadlift (single KB)
V-Ups
*6 inchworms to push ups between sets*
WEIGHTLIFTING @ 10AM
By Coach KEV
LIFT:
Tempo Power Snatch Double
*build to heavy
ACCESSORY:
4x
5 Box Jumps AHAP
10 Plate Halos, each direction
:30 Bear Plank, add weight if able
THE PUMP @ 11AM
BENCH:
20:00 to Build to a Heavy Single
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ARMS:
5 x
10 Bench Press @ 40-50% of Single
20 Banded Tricep Ext
10 Bentover DB Rows
20 Banded Curls
*Perform movements straight through
*Rest 1-2 Minutes between sets
AB CASHOUT:
3 x
:45 Plank
:15 Rest
:45 Sit-ups
:15 Rest
