SKILL: Power Snatch Review CONDITIONING: ——RX—— 3 x 400m Run 30-20-10 Power Snatch @ 75/55 -right into- 3 x 400m Run 10-20-30 Burpees ——FITNESS 3 x 400m Run (or 1k Bike) 30-20-10 DB Snatch -right into- 3 x 400m Run (or 1k Bike) 10-20-30 Burpees ——NOTE—— -22 Minute Cap CORE: 100 Sit-ups   The post Friday | April 19th, 2024 appeared first on CrossFit Queens ..read more

STRENGTH / CONDITIONING EMOM ——RX—— EMOM 30 of: Min 1: 15/10 Machine of Choice Min 2: 3 Front Squats AHAP Min 3: 3 Bar MU or 6 T2B ——FITNESS—— EMOM 30 of: Min 1: 15/10 Machine of Choice Min 2: 9 Dual DB Squats Min 3: 9 Hanging Knee Raise ——NOTE—— -:45 Cap on Machines -Front Squats from Floor   The post Thursday | April 18th, 2024 appeared first on CrossFit Queens ..read more

STRENGTH ——RX—— Every 1:15 x 8 rounds (10:00) Sets 1-2: 4 Power Clean Sets 3-4: 3 Power Clean Sets 5-8: 2 Power Clean *Build through sets (NO TNG) ——FITNESS—— Every 1:15 x 8 rounds (10:00) 4 Hang Power Clean *Focus on good footwork and positioning ——FRONT RACK ISSUE—— Every 1:15 x 8 rounds (10:00) 4 Sandbag Cleans CONDITIONING: ——RX—— AMRAP 20 of: 100m Run 4 DB Cleans @ 2×50/35 4 DB Box Step-over @ 2×50/35 on 24/20” Box 4 Burpee Pull-ups ——FITNESS—— AMRAP 20 of: 100m Run (or 250m Bike) 4 DB Cleans 4 DB Box Step-Overs 4 Burpees Knee Raise   The post Monday | April 15th, 2024 appeared first ..read more

SUNDAY FUNDAY WITH COACH JAMIE! WEIGHTLIFTING @ 10am and 11am Warm up 2rds 10- Scorpions 10- Iron boi’s 10 glute Bridges 10- Cobras ——— Lift 3 Position clean Every 90 Seconds for 10 rds ——— Emom 10 Odd – 8 Bent over rows Even – 12-20 Rainbow Leg Raise   FOUNDATIONS @ NOON This Week: Pull Focus – Deadlift – Clean – Rowing Next Week: Gymnastic Focus – Kipping – Jump Rope The post Sunday | April 14th, 2024 appeared first on CrossFit Queens ..read more

COMMUNITY @ 9AM By Coach Nick —–In Pairs—– AMRAP 4 of: Row or Bike -Rest 1:00- AMRAP 4 of: KB Swings or DB/BB Snatch -Rest 1:00- AMRAP 4 of: Box Jump Overs -Rest 1:00- AMRAP 4 of: Thrusters (DB or BB) -Rest 1:00- AMRAP 4 of: Burpees with Lateral Jump over the DB/BB -Rest 1:00- AMRAP 4 of: Bike or Row ***** Notes: – Athletes may switch as they please. – Teams will have to do BOTH the rower and the bike. Whatever machine you choose for the first AMRAP, you will do the opposite for the final AMRAP. – Weights should be manageable in the 10 rep range, however this does not mean you need to switch&n ..read more

CONDITIONING: ——RX—— At 0:00 5 rounds for time of: 100m Run (or 250m Bike) 10-8-6-4-2 Front Squat @ 185/125 100m Run (or 250m Bike) 10-8-6-4-2 Shoulder to Overhead @ 185/125 At 20:00 For time: 30 Burpees 1k Run (or 2.5k Bike) 30 Burpees ——FITNESS—— For time: At 0:00 5 rounds for time of: 100m Run (or 250m Bike) 10 DB Squats 100m Run (or 250m Bike) 10 DB Push Press At 20:00 For time: 30 Burpees 1k Run (or 2.5k Bike) 30 Burpees ——NOTES—— -15 Minute Cap on the Part A. No cap on Part B   The post Friday | April 12th, 2024 appeared first on CrossFit Queens ..read more

STRENGTH: Back Rack Weighted Step-ups: 3-5 x 8, each leg ——NOTES—— -Box height should be to right above knee. May use plates to adjust. (Doesn’t have to be perfect) -Do the 8 reps on one leg before switching to the other (not alternating) -Perform the step-up without assistance from the off leg, This means using it to “jump” up, or sneaking it onto the box to assist with standing up. CONDITIONING: ——RX—— For time: 800m Run (or 1k Row) -then- 5 x 16 Goblet Squats @ 70/53 4 Wall Walks -then- 80 Wallballs @ 20/14 ——FITNESS—— AMRAP 20 of: 100m Run 1 x (8 Goblet Squats + 8 Plank Up Downs) 100m Run ..read more

STRENGTH: ——RX—— Snatch: 15 Minutes to Build to Heavy Single ——FITNESS—— Hang Pull to Hip + Hang Power Snatch + OHS *Focus on technique CONDITIONING: ——RX—— Every 4:00 for 5 rounds: 10/8 Calorie Row 10 T2B 10 Power Snatch @ 40-50% of best Snatch 10 Burpees w/ Lateral Jump Over Bar ——FITNESS—— Every 4:00 for 5 rounds: 10/8 Calorie Row 10 Hanging Knee Raise 10 KB Swings 10 Burpees   The post Tuesday | April 9th, 2024 appeared first on CrossFit Queens ..read more

STRENGTH: Push Jerk: Build to a Heavy Triple CONDITIONING: AMRAP 10 of: 10 Hang DB Clean 10 DB Push Press 10 Box Jump Overs *RX = 2×50/35 DBs, 24/20” Box ACCESSORY: 3-5 x 15 Plate Halos, each direction 30 Banded Tricep Ext   The post Monday | April 8th, 2024 appeared first on CrossFit Queens ..read more

SUNDAY FUNDAY WITH COACH JAMIE! WEIGHTLIFTING @ 10AM and 11AM – Warm up 2rds 10- Cossack Squats 10- Spiderman Lunge 10- Scorpions – BarBell tech with Jamie – Lift Every 90 secs for 10rds Tempo Snatch + OHS (3 secs 1+2) – Emom 10 Odd – T2B 6-12 Even- 6/6 Kettle Bell Deadlifts/Swings   FOUNDATIONS @ NOON Squat / Press Focus – Back Squat – Front Squat – Strict Press/Push Press/Jerk   The post Sunday | April 7th, 2024 appeared first on CrossFit Queens ..read more