Huge congrats to Katie Frazier, who competed for the FIRST time in the Festivus Games on Saturday at the Tracks. Not only was this her first CrossFit competition, but she also ended up finishing 4th in the first workout. Katie is relatively new to us at QCC, she comes from CrossFit on the River, but is always a smiling face in the gym, and puts in full effort every time. If you haven’t met Katie yet, look out for her and introduce yourself. We are lucky to have her.
Lookout on Facebook for a QCC Golf Scramble coming this spring/early summer. We will announce more details in the next couple weeks. This was a fun time when we last did it, and sure to be a good time again. But who are we kidding, anytime you have a valid excuse to drink more, it is a good time! If you have an idea of a fun QCC get together shoot us an email. We also like ways to bring everyone out.
It is the HEAVY week of Wendler this week. Next week we will deload and then start back into a week of 5’s the following week bumping up our weights.
Monday:
Back Squat: 5@67.5% – 3@76.5% – 1+@85.5%
For time:
400m Run
26 Hand-release Push-ups
400m Run
26 Kettlebell Swings 53/35
400m Run
26 Situps
400m Run
26 Reverse Lunges, alt legs
400m Run
26 Wall Balls 20/14 to 10′
400m Run
26 Box Jumps 24/20
22 min Time Cap
Additional Work:
Power Snatch + OHS: Work to Heavy Single
Snatch Pull: 5-5-5 @ 90%, 5-5 @ 95%
10 Min EMOM:
Odd: 15 OHS 95/65
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB
Tuesday:
Bench Press: 5@67.5% – 3@76.5% – 1+@85.5%
4 Min AMRAP:
30 Power Snatches 95/65
30 OHS 95/65
Max bar-facing burpees in remaining time
Rest 4:00
4 Min AMRAP:
20 Power Snatches 115/85
20 OHS 115/85
Max bar-facing burpees in remaining time
Rest 4:00
4 Min AMRAP:
10 Power Snatches 135/95
10 OHS 135/95
Max bar-facing burpees in remaining time
Additional Work:
20 Min EMOM:
Odd: 15 Calorie Row
Even: 10 Kipping HSPU
Wednesday:
Deadlift: 5@67.5% – 3@76.5% – 1+@85.5%
For time:
15 Deadlifts 225/155
15 HSPU
15 Thrusters 95/65
15 Pull-ups
15 Power Cleans 135/95
15 Ring Dips
8 Power Snatches 135/95
30 Wall Balls 20/14 to 10′
14 Min cap
Additional Work:
Power Clean + Front Squat: Work to a heavy single
Clean Pull: 5-5-5 @ 90%, 5-5 @ 95%
Thursday:
Make-up lift from the week
Teams of 3:
3 Rounds:
100 Calorie Row
50 Bench Press 135/95
400m Team Run
Break up reps however needed. All partners run together.
Friday:
Shoulder Press: 5@67.5% – 3@76.5% – 1+@85.5%
21-15-9:
Shoulder to Overhead 135/95
C2B Pull-ups
Additional Work:
Snatch: 3@60% – 3@65% – 3@70% – 3@75% – 2@80% – 1-1-1@85%
Clean and Jerk: 2+1@60% – 2+1@70% – 2+1@75% – 2@80% – 1-1-1@85%
Saturday:
1 Mile Run
21 Kettlebell Swings 70/53
21 Goblet Squats 70/53
800 Meter Run
15Kettlebell Swings 70/53
15 Goblet Squats 70/53
400 Meter Run
9 Kettlebell Swings 70/53
9 Goblet Squats 70/53
