Monday Crossfit – Rize Nation Athletics

Monday Crossfit

19
May

Monday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15/12 cal Row or Bike

10 good mornings w/barbell

15 jumping air squats

10 pass throughs w/pvc

10 OHS w/pvc (pause at the bottom on a few)

05 Snatch balance w/pvc

05 squat snatches w/pvc

*repeat the last 3 pvc movements with your barbell.

1: Snatch complex (7×1)

E1.5MOM for 7 Sets:

1 Pausing Snatch Deadlift

2 Hang Power Snatches

3 Snatch Balances

Build to a moderate weight, but not too heavy. You should be able to complete all of the movements unbroken. Pause for 2 seconds at the knee on the deadlift.

2: Metcon (Time)

-Conditioning-

For Time:

800m Run

15 Bar Muscle ups

12 Squat Snatches (115/80)

09 Squat Snatches (135/95)

06 Squat Snatches (155/105)

03 Squat Snatches (185/120)

01 Squat Snatch (205/135)

Scaled = 30 pull ups.

Scaled ladder = 75/45, 95/65, 115/80, 135/95, 155/105,

Time cap = 18 mins.

Extra: Metcon (Time)

-Conditioning- (optional)

2 Rounds For Time:

24 Deadlifts (205/135)

24 Box Jumps (24/20)

24 Wallballs (20/14)

24 Bench Press (155/105)

24 Box Jumps (24/20)

24 Wallballs (20/14)

24 Power Cleans (115/80)

Scaled = 155/105 DL, 115/80 BP, 95/65 PC

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