Upcoming Community Events:
2nd Annual QCC Golf Scramble is THIS Saturday at 12:30pm at Lunken. Please RSVP via Facebook and bring $50 cash for your round and two beer tickets. No outside food or drink allowed.
QCC Cabrewing is coming August 12 at 50 West. This will be $20.
Upcoming Competitions:
Gemini Games: CrossFit Power Performance, August 12
Rookie Rumble: KW CrossFit, September 23
CFuNKY Throwdown: CrossFit NKY, September 30
Battle of the Barbells: Cornerstone CrossFit, September 30
Battle at the Banks: Downtown at the Banks, September 30
CFuNKY Throwdown: CrossFit NKY, September 30
Grenade Games: CrossFit On The River, October 7
Monday:
“Flip and Flop”
21-15-9
DB Snatches (50/35)
Calorie Row
… Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups
Additional Work:
Power Snatch: 3-3-3 @ 70%
Snatch Pull: 3-3-3 @ 80%
Overhead Squat: 3-3-3 @ 70%
Muscle Ups: 3x 70% of Max Unbroken, rest 70 sec b/w sets
Tuesday:
“Fifth Wheel”
5 Min AMRAP
7 Rounds of “The Chief” (115/80)
Max Calorie Assault Bike or Row Time Remaining
rest 5 minutes
5 Min AMRAP
6 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike or Row Time Remaining
rest 5 minutes
5 Min AMRAP
5 Rounds of “The Chief” (155/105)
Max Calorie Assault Bike or Row Time Remaining
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
Additional Work:
10 Min EMOM
Minutes 1-5: 3 Snatches 135/95
Minutes 6-10: 5 Clean and Jerks 135/95
Wednesday:
Split Jerk Strict Press – 3×3
Jerk Balance – 3×3
Split Jerk – Heavy Single
“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)
Additional Work:
Power Clean: 3-3-3 @ 70%
Clean Pull: 3-3-3 @ 80%
Back Squat: 5-5-5 @ 75%
Thursday:
“Wrecking Ball”
AMRAP 18
Teams of 3:
50m Farmers Carry 70/53/hd
100m Sandbag Run (70/50)
200m Run
When partner clears the sandbag run, next partner can start.
Friday:
“Open Test”
AMRAP 20:
50 Wall Balls 20 to 10′ /14 to 9′
50 Double Unders
40 Box Jumps 24/20
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Ring Muscle-Ups
Cleans and Snatches can be squat, power, or muscle. Jerks can be any shoulder to overhead
Additional Work:
Snatch: 2@60%, 2@65%, 2@70%, 5×1@75%
Clean and Jerk: 2@60%, 2@65%, 2@70%, 5×1@75%
Front Squat: 5-5-5 @ 70%
Saturday:
For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean 135/95
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…
Additional Work:
7 Min EMOM
3 Power Cleans + 3 Front Squats + 3 Push Jerks, same weight as last week
3 Power Cleans + 3 Front Squats + 3 Push Jerks, same weight as last week
Sunday:
Open Gym
“Hands Off”
AMRAP 10
3 Calorie Row, 3 Hand Release Push-ups
6 Calorie Row, 6 Hand Release Push-ups
9 Calorie Row, 9 Hand Release Push-ups
……climbing by 3 reps……
AMRAP 10
3 Calorie Row, 3 Hand Release Push-ups
6 Calorie Row, 6 Hand Release Push-ups
9 Calorie Row, 9 Hand Release Push-ups
……climbing by 3 reps……
