Friday Crossfit – Rize Nation Athletics

Friday Crossfit

6
Apr

Friday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Steady Rounds:

12 push ups

12 sit ups

200m run

Then,

02 banded chest stretch

10 bench presses w/empty barbell

02 banded chest stretch again

Bench Press (1×3)

Build to a 3RM bench press

E1.5MOM:

30% x 3

40% x 3

50% x 3

60% x 3

E2MOM:

70% x 3

80% x 3

Heavy x 3

Click on the link to learn about the bench press: https://youtu.be/XSza8hVTlmM

Metcon (Time)

3 Rounds for time:

10 Power Snatch 135/95lbs

20/15 Calories on Bike

30 Wallballs 20/14lbs

Scaled: 95/65# bar, 14#/10# WB

Metcon (Time)

EXTRA CREDIT: (optional)

5 Rounds for time:

15 Deadlift 155/105lbs

50′ Handstand Walk

*scaled: 135/95, 10 HSPU or push ups.

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