Congratulations to everyone that competed in the QCC Winter Smackdown. Aaron, Matt and Jenny (Thunderous Threesome) take home the win, with Kevin, Ryan and Savannah (Savannah and the Boys) with second place, and Brandon, Travis and Sam (Booty, a.k.a. Beauty, and the Beasts) rounding out the top three.
We had several PRs and definitely PRd FUN, even with an early start time.
Saturday, Jan 28th is the QCC Holiday Party and White Elephant Gift Exchange. All friends, family and acquaintances are welcome. We will provide some beer and food, but any special drinks should be brought along with some to share. Please mark your calendars and join us for some fun and community.
The Open is coming starting February 23rd. Registration starts January 12. The Open is a 5 week online competition hosted by CrossFit HQ. Why should you sign up for the Open? The Open is a great benchmark of your progress over the year. It also means putting your scores out there for all to see. In years past, we have had many PRs set during the Open. Whether it be first muscle ups, to first Rx handstand pushups, and not only PRing an overhead squat, but doing that weight for many, many reps.
Monday:
Back Squat: 3-3-3 @ 75%
15 Min AMRAP:
30 Wallballs 20/14 to 10′
20 Power Snatch 75/55
5 Ring Muscle-ups
Additional Work:
Snatch: 2@60%, 2@65%, 2@70%
Snatch Pull: 3-3-3 @ 80%
50 Strict Chest to Bar for time
Tuesday:
Marston
20 min AMRAP
1 Deadlift 405/285
10 Toes to Bar
15 Bar-facing Burpees
Additional Work:
15 Run or Airdyne for distance
50 Strict Handstand Pushups for time
Wednesday:
5 Rounds:
4 Min AMRAP:
30/20 Cal Row
30 10m Shuttle Run
AMRAP Burpees
Rest 4 Min b/w rounds
Additional Work:
Clean and Jerk: 2@60%, 2@65%, 2@70%
Clean Pull: 3-3-3 @ 80%
Front Squat: 3-3-3 @ 65%
Thursday:
Chelsea
30 Min EMOM:
5 Pull-ups
10 Pushups
15 Air Squats
Friday:
Big Clean Complex
6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
Additional Work:
Snatch: 1@60%, 1@65%, 1@70%, 3×1@75%
Clean and Jerk: 1@65%, 1@70%, 3×1@75%
Back Squat: 3-3-3 @ 75%
Saturday:
30 Min AMRAP
Teams of 3:
12 Calorie Row
12 Power Snatch 95/65
12 Wallballs 20/14 to 10′
12 Toes to Bar
*Full rounds, then change partners
