Friday Crossfit – Rize Nation Athletics

Friday Crossfit

27
Sep

Friday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

12/10 Cal Row

High kicks down, butt kicks back.

Then, 2 rounds w/pvc, 1 round with barbell:

– 5 Snatch high pulls (from mid shin)

– 5 Muscle snatch (from hang)

– 5 Over-head Squat

– 5 Full snatches

Then, execute 1 round of the complex w/empty barbell.

1: Metcon (5 Rounds for weight)

Snatch Complex

E2MOM – 5 rounds

1 High hang snatch (power pos)

1 Low hang snatch

1 Full snatch

1 Over head squat

*Build up in weight through the 5 rounds. Log in your weight for every round.

*All squat snatches

*No dropping the bar.

2: Bench Press (1×5+)

E1.5MOM: (Warm up rounds)

30% x 5

40% x 5

50% x 3

60% x 3

E2MOM: (Working Rounds)

65% x 5

70% x 5

75% x 5+ (AMRAP)

*Log in your last round.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6

10 HSPU

10 Alt. DB Snatches (50/35)

10 Pull ups

Scaled: Pike push ups, 35/20, Banded PU

RX+: 6in. Deficit, 70/50, CTB PU

Extra: Metcon (Time)

Midline work

For time:

03 Laps (run)

30 GHD Sit ups

30 Cal SkiErg

02 Laps

20 GHD Sit ups

20 Cal SkiErg

01 Lap

10 GHD Sit ups

10 Cal SkiErg

Scaled: abmat sit ups

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