Friday Crossfit – Rize Nation Athletics

Friday Crossfit

6
May

Friday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

15 Front and 15 side leg swings each

20 air squats

200m run

Lunges down and back

15 Barbell rows

06 groiner

10 Front squats w/barbell

10 Clean pulls

10 Power cleans

1: Power clean & Jerk Complex (4×1)

2 Power Cleans + 1 Split Jerk

E1.5MOM:

40% x 1

50% x 1

60% x 1

70% x 1

E2MOM:

4 x 1 @ 75%

2: Metcon (Time)

3 Rounds for time:

800m Run

15 HSPU

05 Power Cleans (155/105#)

05 Squat Cleans

Extra: Metcon (Time)

– Accessory work- (optional)

Not for time. Complete 4 rounds.

50 ft. Farmer carries (70s/53#s)

10 SA Dumbbell kneeling press (35/20#)

10 GHD sit ups

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