Friday Crossfit – Rize Nation Athletics

Friday Crossfit

28
Jun

Friday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

06 groiners

With a PVC, execute 2 rounds of the following movements:

– 07 High pulls from mid shin.

– 07 Muscle snatch from hang.

– 07 OHS

– 07 Squat snatches

Then, execute 2 round of the same movements with an empty barbell.

1: Snatch (6×2)

“Squat Snatch”

15 mins to build to your 75%

Then, EMOM :

6 x 2 @ 75%

*They do not have to be tap and go, but you must pick up the bar again with no more than 5 – 10 sec in between.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP – 16

400m Run

30 Wall balls

20 Hang Power snatches

A: 14/10# WB, 65/35# Barbell

B: 20/14# WB, 75/55# Barbell

C: 20/14# WB, 95/65# Barbell

Extra: Metcon (Time)

For time:

21 (men)

20 Cal Row

20 DU

19 Cal row

20 DU

18 Cal row

20 DU

17 Cal row

20 DU

…All the way down to 1 cal.

*Men, start at 21. Women, start at 20.

*DUs stay the same at 20 reps.

*2 to 1 singles

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