Thank you to all that came to the QCC Holiday Party. Not only was it a fun time with great people, but we also announced the winners of the 2017 Clean Eating Challenge and the Spirit of QCC award. Jeff Walkup took the top prize for the clean eating challenge and Coach Eric Lamy won the Spirit of QCC. If you happened to leave your white elephant present at the gym, please take it with you this week or it will be donated to Goodwill.
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:
21-15-9
Wallballs 20 to 10′ / 14 to 9′
Chest to Bar Pull-ups
Thrusters 95/65
Box Jumps 24/20
Kettlebell Swings 53/35
Additional Work:
Snatch: 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 1@80%, 1@85%, 1@95%
Snatch Pull: 3@100%, 3-3@105%
Front Squat: 3@60%, 3@70%, 3@75%, 3@80%, 2@85%, 1-1-1@90%
Muscle Ups: 6×6, rest 1:00 between sets
Tuesday:
3 Min AMRAP:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
3 Min AMRAP:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
3 Min AMRAP:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
3 Min AMRAP:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining
Additional Work:
12 Min EMOM:
Odd: 50 Double-unders
Even: 12 Kipping HSPU
Wednesday:
1RM Squats:
Find 1RM Overhead Squat
Find 1RM Front Squat
Find 1RM Back Squat
Additional Work:
Clean and Jerk: 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 1@80%, 1@85%, 1@95%
Clean Pull: 3@100%, 3-3@105%
5 Rounds for Time:
5 Toes to Bar
5 Chest to Bar
5 Bar Muscle Ups
Rest 1:00 between sets
Thursday:
20-18-16-12-10*
Dumbbell Snatch (70/55#)
*After each round:
10 Burpees
100′ Walking Lunge
Friday:
Clean and Jerk: 2+1@60%, 2+1@70%, 2+1@75, 2+1@80%
Snatch: 2@60%, 2@70%, 2@75%, 2@80%
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9…
Additional Work:
Snatch: 2@60%, 2@70%, 2@75%, 2@80%
5×12 Unbroken Kipping HSPU
Rest as needed
Saturday:
“Team 10K Row”
Teams of 3:
10,000m Row*
*Athletes change every 250m
Additional Work:
7RFT:
9 Clean and Jerk 135/95
15 Toes to Bar
21 Calorie Row
Rest 2:00 between rounds
