Did you know:
QCC has partnered up with Fit Food Stop to provide prepped food for you. They have an extensive menu of options, and each week we post on the QCC Members Only Facebook group to request orders. For those of you that find it hard to find the time to cook at home, this is a great option for healthy meals on the go. Every Monday, the meals are delivered for pickup from the refrigerator in the back, and your Wodify account is charged. If you do not have Facebook, you can email info@queencitycrossfit.com and request a link to the order sheet.
If you don’t follow us on Facebook or Instagram, please do. We make lots of announcements there regarding happenings at the gym.
Upcoming Community Events:
2nd Annual QCC Golf Scramble: July 29, 12:30pm. Reeves Golf Course (Lunken Field). $50/person
QCC Cabrewing: August 12, 11:00am. Fifty West Canoe (just east of Mariemont). $20/person
Both of these are open to anyone, friends, family, coworkers, etc. Please RSVP via Facebook events, or email me so we can get a final count.
Monday:
Air Ball:
21 Wall Balls 20/14 to 10′
18 Cal Row
15 Box Jumps 24/20
12 DB Snatch, alt arms 50/35
Additional Work:
Snatch: 3@60%, 3@65%, 3@70%, 3×3@75%
Snatch Pull: 3-3-3-3@95%
Back Squat: 6-6-6-6-6@75%
Muscle Ups: 5 sets of 50% of max unbroken, 0:50 rest b/w sets
Tuesday:
Doce:
4 Min AMRAP:
27 Cal Row
21 Power Cleans 135/95
15 Burpee Box Jump Overs 24/20
Rest 4 Min
4 Min AMRAP:
27 Cal Row
21 Power Cleans 115/80
15 Burpee Box Jump Overs 24/20
Rest 4 Min
4 Min AMRAP:
27 Cal Row
21 Power Cleans 95/65
15 Burpee Box Jump Overs 24/20
Additional Work:
6 Min EMOM:
Minutes 1-3: 4 Snatches 70% of Max Snatch
Minutes 4-6: 6 Clean & Jerks @ same weight as Snatches
Wednesday:
Deadlift: Build to heavy set of 3
For time:
15 Deadlifts 185/135
30 Situps
12 Deadlifts 185/135
24 Situps
9 Deadlifts 185/135
18 Situps
6 Deadlifts 185/135
12 Situps
3 Deadlifts 185/135
6 Situps
Additional Work:
Power Clean: 3-3-3-3-3@75%
Push Jerk: 3-3-3-3-3@65%
Push Press: 5-5-5-5-5@75%
Thursday:
Mad Season:
21-18-15-12
Chest-to-Bar Pull-ups
DB Push Press 35/20/hand
100m Servers Carry, 53/35
Friday:
In teams of 2, 20 Min AMRAP:
5 Front Squats 165/110
8/side Single Leg Plate Hops, 45#
100m Sprint
Partners complete a full round before switching
Additional Work:
Clean and Jerk: 3+1@60%, 3+1@65%, 3+1@70%, 3x 3+1@75%
Clean Pull: 3-3-3-3@95%
Front Squat: 4-4-4-4-4@75%
Saturday:
3 Rounds for time:
800m Run
21 Toes to Bar
15 Hang Power Snatch 95/65
Additional Work:
10 Min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks 185/135
Pick weight that all 9 reps can be done unbroken.
