A. 20 minutes to establish one rep max Hang clean,
B. Every minute on the minute for 10 minutes, complete three Hang cleans using 65-75% of max successful lift in Part A. Focus on consistency of form and fast third pull
Complete as many rounds as possible in 7 minutes of:
6 Handstand push-ups
12 Box facing burpee box jumps
Question of the Day (QOD): The WOD is about to start, the clock is counting down, 3-2-1…what is going through your head?
Rest / Active Recovery / Make up Day
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20? box (Reps)
Push-press, 75/55 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Compare to 12.8.12.
A. 20 minutes to establish one rep max Split jerk
B. 4 x 400 meter Run
Rest exactly :20 between rounds
Happy Monday QCC Crew! Are you ready for the week?
A very big congrats to Siu and Isaac for completing their CrossFit Mobility Certification this past weekend. We’ll be sharing our knowledge to get you kittens nice and supple.
Also, an even bigger congrats to Emily D. who completed who CrossFit Level I Certification! Emily has started the QCC Coaches’ Development program so you will certainly be seeing more of her smiling face and dancing skills.
Complete as many reps as possible in 10 minutes of:
12 Thrusters, 95/65 pounds
Restorative Yoga or Rest Day