Monday Crossfit – Rize Nation Athletics

Monday Crossfit

23
Jan

Monday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Coach led warm up

Push Press (4×3, 3×5)

Warm up rounds:

30% x 3

40% x 3

50% x 3

60% x 3

Working rounds:

65% x 5

70% x 5

75% x 5+ (Amrap round)

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

10 HSPU

10 T2B

01 Squat Clean (225/155)

10 HSPU

10 T2B

02 Squat Clean

10 HSPU

10 T2B

03 Squat Clean

Continue pattern…

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

10 HSPU

10 T2B

01 Squat Clean (155/105)

10 HSPU

10 T2B

02 Squat Clean

10 HSPU

10 T2B

03 Squat Clean

Continue pattern…

C: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

10 Push ups

10 Knee raises

01 Squat Clean (115/75)

10 Push ups

10 Knee raises

02 Squat Clean

10 Push ups

10 Knee raises

03 Squat Clean

Continue pattern…

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