Lets Chat about a Hang Squat Clean!! Why do I love this movement? It tests and increases Power..Speed..Coordination..Strength..Accuracy..Balance..Flexibility…do I continue? This lift is very dynamic and really highlights your ability to move from 1 position to another with the above elements of “fitness”. I love how it teaches you selective tension! Your arms remain relaxed while you create maximum tension through the hip. Then the hips become relaxed and free fall out of extension into your rock bottom squat… at the same time as your elbows race into the rack position!! Tomorrow we will spend some time working on this! Love seeing the light bulb turn on as you guys figure out the art of weightlifting! Here is a video to watch to get you ready!

Part 1)
Front Rack Mobility
- Tricep bar mash (2 min per side)
- partner elbow lift (20 seconds per partner, 5X)

Part 2)
Run 800M
4 Rounds
5 Hang Squat Clean
10 Burpee Lateral Jumps
Run 800M

Barbell
RXC – 165/110
RX. – 135/85
Scale- 105/70

Part 3)
3X 20 Ring Rows

Don’t forget to sign up for Dodge Ball!!!

Part 1
Bench Press
3 X Max Reps
rest approx 2 min between sets
record total reps

Men – RX(Body Weight) Scale(70% Body Weight)
Women – RX (70% Body Weight) Scale (45% Body Weight)

Part 2
AMRAP 9 min
30/20/10 Double Unders/ 50 singles
9 Power Snatch RXC-105/75 RX-95/65 S-75/55

Part 3
Max Sit Ups in 4 min

Part 1)
Find 1RM Deadlift
Sumo or Conventional

Part 2)
AMRAP 20
Run 200M
3 KB Swings RXC(70/55)RX(55/35)
3 Pull Ups
Run 200
6 KB Swings
6 Pull Ups
Run 200
9 KB Swings
9 Pull Ups
Continue Until 20min is up
Score is total reps (run not included)

Part 1
Push Press
1-1-1-1-1-1

Part 2
10 Rounds of
20/15 Double Unders (scale 45 Singles)
5 Ring Dips/10 Box Dips
7 Push Ups

Part 3
3X
45 Sec per arm doorway stretch
20 banded rows (elbow in back pocket)

Doorway Stretch

Banded Rows

Part 1
Skill – Power Snatch

6 rounds
On 90 sec interval
Complete 4 Power Snatch
Go heavy if possible.
No Press Out!
*IF THE ATHLETE HAS A HARD TIME FROM THE FLOOR TO MID THIGH.. HIGH HANG. THEY CAN START FROM A HANG

Part 2
750M Row
50 Toes to Bar (125 sit-ups)
25 Hang Cleans RXC(155/105) RX(135/85) S(105/70)

2 weeks until Dodgeball… get your teams in! Going to be a fun day!

Part 1
Back Squat
OMEM 10
3 reps @ 75-85% +
Get heavy if possible

Part 2
Run 200M
25 WallBalls 20/10
15 Broad Jumps (8′/7′) (6′/5′) (4′/3′)
Run 400M
15 Broad Jumps
25 Wall Balls 20/10
Run 200M

Broad Jumps are from plate to plate
Measure between plates.
Rep does NOT count if you lose control on weight.

Part 1
Hip mobility (10min)
Coaches Choice

Part 2
AMRAP 5
Run 400M
Muscle Ups (RXC)/ Pull Ups(RX)
Rest 2 min

AMRAP 5
Run 400M
Push Press (115/95) (95/65) (75/55)
Rest 2 min

AMRAP 5
Run 400
KB Swings (70/55) (55/35) (45/25)

I’m each AMRAP complete as many reps as possible after the 400m run in the time remaining.
Score all 3 seperate

Part 1)
Pre WOD mobility 3 min per athlete (partner mob)
do the 2nd part only

Check this out!!

Part 2)
“Klepto”

4 rounds for time of:
27 Box jumps, 24/20 (RXC&RX) 20/18 (scale)
20 (RXC&RX) 15 (Scale) Burpees
11 Squat cleans, (145/95) (115/75) (95/65)

Part 1
OH Squat
1-1-1-1-1-1-1

Part 2
4 Rounds
Run 400M
15 Toes- Bar /40 sit ups
15 Burpees

Part 3
Do this for 20 reps per

Suggestion:
Come in early and work on Front Rack Mobility if you know you need it!!

Part 1)
5 min skill work
Push Jerk/split jerk
OMEM 10 min
3 reps @ 65-75%
Focus on good technique and speed

Part 2)
Teams of 2
AMRAP 15
5 Deadlift (275/185) (225/155) (185/125)
25/15 Double Unders 50 singles
Alternate rounds

All DL are to be Hand Release at the bottom.

Part 3)
3X25 Banded Pull Aparts

Food For Thought:
Why do you CrossFit? Lets keep things in perspective. The answer is different for everyone, I understand that. But!! No matter if you choose to be a competitive CrossFitter or you choose to use CrossFit to lose weight, you need to identify what’s really important. I’m going to ask you a few questions… answer them honestly. Do you leave the gym discouraged? or do you leave the gym ready to take on new challenges and motivated? Do you expect your self to be the best in every aspect of CrossFit, and then allow that to determine your worth? or Do you look at failure as success in disguise, an opportunity to improve and learn? I know these questions may seem silly…. but I don’t think they are. Here is what I want for you. I want QCCF to motivate you to be better… not just a better CrossFitter… but better in life. And if your ups and downs in the gym, determine your overall success in life, CrossFit is failing you… and so am I! This should be a fun, encouraging, for filling adventure. The quest to move better and be healthy is awesome in itself!! Celebrate small victories…. set achievable goals…. enjoy the success of others around you! When you fail…on a back squat… on a muscle up… or just simply not having the courage to jump on the box. Realize thats ok!! Realize you have succeeded in showing up to the fight… and be motivated to come back… and fight again! Try viewing CrossFit as a tool to better you.. physically, mentally, relationally, how ever! Your coaches are there to help you… ask them to! I don’t want anyone leaving QCCF with a frown. It’s not what this whole thing is all about. I think this quote puts things in perspective!
By stepping out of your comfort zone and into the gym everyday… YOU ARE THE MAN IN THE ARENA!

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.
Teddy Roosevelt