Friday Crossfit – Rize Nation Athletics

Friday Crossfit

15
Apr

Friday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

20 Air squats

200m Run

:30 sec Goblet squat hold

Lunges down and back

10 Back squats w/barbell

High kicks down and back

10 Back squats w/barbell

06 Groiners

1: Back Squat (1×1)

20 min to find a 1RM

E1.5MOM:

30% X 3

40% X 3

50% X 2

60% X 2

E2MOM:

70% X 1

80% X 1

90% X 1

1st Max+ Attempt x 1

2: Bench Press (1×1)

20 min to find a 1RM

E1.5MOM:

30% X 3

40% X 3

50% X 2

60% X 2

E2MOM:

70% X 1

80% X 1

90% X 1

1st Max+ Attempt x 1

Extra: CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

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