Friday Crossfit – Rize Nation Athletics

Friday Crossfit

22
Nov

Friday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

10 Cal bike

07 Burpees

Then,

10 Push ups

10 Weighted shoulder rotations (front & Back, each)

10 Bench press w/barbell

04 Chest stretch

05 Bench press w/20%

Load your 30%

1: Bench Press (1×5+)

**If you executed 8+ reps on Sept 28th. Increase you 1RM mark by 10%.

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.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP – 15

12 HSPU

10 Power Clean (135/95)

01..+ Rope climb

Scaled: Push ups/Pike push ups, 95/65, 2 to 1 Pulls to stand.

*Rope Climbs go up by one rep every round.

Extra: Metcon (Time)

21, 15, 09, 15, 21 of:

Row cal

Bike cals

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