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Message
CrossFit QF Indy Workouts: Some are fun, some downright suck..
Posted on 4/20/24 at 8:24 am
Posted on 4/20/24 at 8:24 am
QFW1
Min 1: Max Snatches @ 135/85
Min 2: Max Cal Row
Min 3: Max Box SUs with 2 DBs: 50/35
Min 4: Rest
Repeat for 4 total rounds
Score is total reps across all 3 movements
QFW2
3 RFT 20 min Cap
50 Wallballs 20/14
50 Lateral Burpee Box Jump Overs 24/20
QFW3
FT: 15 min Cap
3 rounds
10 HSPUs
20 TTB
2 Rounds
10 Strict HSPUs
5 Rope Climbs 15’
1 Round
10 Wall Facing HSPUs
20 Bar MUs
QFW4
10 Clean & Jerks 135/85
1 min rest
10 Clean & Jerks 185/125
1 min rest
10 Clean & Jerks 225/155
1 min rest
Max Clean & Jerks 245/165
10 min cap including rest
QFW2 sucks arse. The others are fun.
Min 1: Max Snatches @ 135/85
Min 2: Max Cal Row
Min 3: Max Box SUs with 2 DBs: 50/35
Min 4: Rest
Repeat for 4 total rounds
Score is total reps across all 3 movements
QFW2
3 RFT 20 min Cap
50 Wallballs 20/14
50 Lateral Burpee Box Jump Overs 24/20
QFW3
FT: 15 min Cap
3 rounds
10 HSPUs
20 TTB
2 Rounds
10 Strict HSPUs
5 Rope Climbs 15’
1 Round
10 Wall Facing HSPUs
20 Bar MUs
QFW4
10 Clean & Jerks 135/85
1 min rest
10 Clean & Jerks 185/125
1 min rest
10 Clean & Jerks 225/155
1 min rest
Max Clean & Jerks 245/165
10 min cap including rest
QFW2 sucks arse. The others are fun.
Posted on 4/20/24 at 12:24 pm to Blutarsky
A trainer at my gym said qfw4 was brutal. I think he got like 22 on his max clean and jerks. He’s pretty competitive in fitness competitions.
Posted on 4/20/24 at 8:56 pm to Blutarsky
Was 11 reps short of finishing workout #2 today. Will not be repeating that one
Posted on 4/21/24 at 9:17 am to olemissfan26
I finally missed a box jump last Monday and I have a 3” scrape on my shin.
Wasn’t looking forward to QFW2..
Wasn’t looking forward to QFW2..
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