Friday Crossfit – Rize Nation Athletics

Friday Crossfit

6
Sep

Friday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

1 lap

10 passthroughs w/pvc

10 BTN thrusters w/pvc

10 Front leg swings (each)

10 Strict press w/barbell

04 Groiners

05 Strict press w/30%

05 Strict press w/45%

03 Strict press w/60%

Load your 65%

1: Shoulder Press (4×8)

Strict press- E2MOM

4×8 @ 65%

2: DB Walking lunges. (4 Rounds for weight)

4 rounds. Building up in weight.

50 ft. Shoulder racked dumbbells.

* Cannot drop dumbbells from shoulders for round to count.

* Rest around 90 sec between rounds.

* Choose weight wisely. No failed attempts.

3: Metcon (AMRAP – Rounds and Reps)

“Sprinter”

AMRAP – 8

08 Push press (95/65)

08 Box jump overs

08 Toes to bar

Scaled = 75/45, knee raises

RX+ = n/a

Extra: Metcon (AMRAP – Rounds)

• Snatch work •

Warm up to your 60%, then

EMOM – 10

03 Tap and Go Squat Snatches

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