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Wednesday, 4.23.14

WOD:

A. Shoulder Press: 3 – 3 – 3+ – 3+

B. Three rounds for time of:
500 meter Row
12 Deadlifts (bodyweight)
21 Box Jumps 20″ M/W

 

COMPETITORS:

A. Clean from knees: 12 minutes to find 3 rep max, then: 1 – 1 – 1 @ 95%, 1 – 1 – 1 @ 90%
B. Rack Jerk: 12 minutes to find 1 rep max, then: 1 @ 95%, 1 @ 90%
C. Overhead Squats: 1 – 1 @ 95%, 1 – 1 – 1 @ 100%
D. Front Squat: 2 – 2 – 2 @ 95%, 1 – 1 @ 100%
E. Handstand Pushups: 2 sets of max effort, 3:00 rest between sets
F. Barbell Front Raises: 6 – 6 – 6
G. Four rounds for time of:
7 Squat Clean Thrusters 135/95
1 Rope Climb
14 Toes to Bar
1 minute Rest

Tuesday, 4.22.14

WOD:

A. Snatch Pull (ground to top of knees) + Snatch: 3 x 3+1

B. 8 Minute AMRAP of:
50 Double Unders
10 Overhead Squats 75/55

 

COMPETITORS:

A. Snatch: 12 Minutes to find 3 rep max, then 1 – 1 – 1 @ 95%, 1 – 1 – 1 @ 90%
B. Snatch Balance: 12 Minutes to find single, then 1 @ 95%, 1 @ 90%
C. Close Grip Bench Press: 5 – 3 – 1+ – 1+
D1. Overhead Walking Lunges: 6 – 6 – 6
D2: Ring Dips: 10 – 10 – 10 (unbroken)
E. Romanian Deadlift: 5 – 5 – 5 – 5 – 5
F. 10 Minute Skill Practice
G. 10 Minutes:
Evens: Chest to Bar: 5-10 reps
Odds: Power Snatch 135/95

Monday, 4.21.14

We are still looking for a few more people that want to help spread the word of QCC around UC prior to and at Regionals.  Email info@queencitycrossfit.com for more info.

 

WOD:

A. Deadlift 3 – 3 – 3+ – 3+

B. In teams of 2, 12 minute AMRAP of:
200m Run
In-place Overhead Lunges 95/65

Sunday, 4.20.14

WOD:

Rest Day / Active Recovery

Saturday, 4.19.14

WOD:

Diane:
21 – 15 – 9 of:
Deadlifts 225/155
Handstand Pushups

Compare to 6.19.13

 

COMPETITORS:

A. Snatch: Find 1 rep max
B. Clean and Jerk: Find 1 rep max
C. Deadlift: 3 – 3 – 3+ – 3+
D. Front Squat: 5 – 5 @ 70% w/ 2 sec pause, 3 – 3 @ 75% w/ 1 sec pause
E. Overhead Squat: 2 – 2 – 2 @ 70% w/ 2 sec pause, 1 – 1 @ 75% w/ 1 sec pause
F. Butterfly Chest to Bar Pull-up Practice
G. Five rounds for time of:
9 Thrusters 105/75
9 Chest to Bar Pull-ups
9 Burpees over the Bar (Lateral)

Friday, 4.18.14

WOD:

A. Snatch: 2 – 2 – 2 – 2

B. 4 Rounds for time of:
5 Kettlebell Snatches – Right Arm
5 Kettlebell Snatchs – Left Arm
15 Pushups

 

COMPETITORS:

A. Shoulder Press: 3 – 3 – 3+ – 3+
B. Snatch: Sets of 3, find heavy touch and go set
C. Clean and Jerk: 3 + 1, find heavy
D. Lateral Raises: 6 – 6 – 6
E. Push Press: 2 – 2 – 2 – 2

Thursday, 4.17.14

WOD:

Rest Day / Active Recovery / Make-up Day