Monday Crossfit – Rize Nation Athletics

Monday Crossfit

31
Mar

Monday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Steady Rounds:

10 Empty Bar Overhead Squats w/ :02 Pause in bottom. (1st round with pvc)

07 Box jumps

10 Push Ups

then:

06 groiners

05 inch worms

10 Muscle snatches

Snatch complex

EMOM for 15 Minutes:

1 Snatch Pull + Squat Snatch

1-5: 60%

6-10: 70%

11-15: 80%

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Mins

12 Dumbbell Snatch 70/50lb DB

15 Sit ups

30 DU

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Mins:

12 Dumbbell Snatch 50/35lb DB

15 Sit ups

30 DU/60 SU

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Mins:

12 Dumbbell Snatch 35/20lb DB

15 Sit ups

30 DU/60 SU

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