Saturday | November 19th, 2022

COMMUNITY @ 9AM
By Coach Jeff
Metcon: “COLOSSUS”
In Teams of 2
4 rounds
30 Chest to Bar Pull-ups
90 Double Unders
*1 Complex per Athlete
20 Chest to Bar Pull-ups
60 Double Unders
*1 Complex per Athlete
10 Chest to Bar Pull-ups
30 Double Unders
*1 Complex per Athlete

*Complex = 9 Deadlifts + 6 Hang Power Clean + 3 Push Jerk
Rx = 135/95
Rx+ = 155/105

Time Cap: 28 Minutes

 

WEIGHTLIFTING @ 10AM
PRELIFT:
Jerk Clinic
LIFT:
Clean + Front Squat + Push Jerk + Split Jerk
3 x (1+1+1+1) @ 70%
3 x (1+1+1+1) @ 75%
3 x (1+1+1+1) @ 80%
*all percentages are off 1RM Clean and Jerk
SQUAT:
2 x (72.5% x 9, 77.5% x 6, 82.5% x 3)

 

THE PUMP @ 11AM
BENCH PRESS:
8-7-6-5-4-3-2 Building
-then-
1 x Max Reps @ 50% of Double
ARMS:
3 x
28 Method BB Curl
14 Plyo Push-ups
14 OH DB Tricep Ext
14 Bench Dips
14 Banded Tricep Ext
Rest 1:00
*28 Method = 7 Slow + 7 Fast + 7 Bottom Half + 7 Top Half
ABS:
Coaches Choice

 

 

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