Monday CrossFit – Rize Nation Athletics

Monday CrossFit

12
Aug

Monday CrossFit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

10 passthroughs w/pvc

200m run

Then, 1 round w/pvc & 1 round w/barbell

– 05 Snatch high pulls (from mid shin)

– 05 Muscle snatch (from hang)

– 05 OHS

– 05 Full Squat snatches (from mid shin)

Then, 1 Hang squat snatch & 1 full squat snatch w/45% then w/55%.

Load your 65% and get ready.

1: 3-Position Snatch

3-Position Squat Snatch

4 Sets @ 65% E2MOM

2: Back Squat (3×7)

Warm up rounds: E1.5MOM

45% x 3

55% x 3

65% x 3

Working rounds: E2.5MOM

3×7 @ 67%

3: Metcon (Time)

– Conditioning –

3 Rounds For Time:

50 Air Squats

35 Kettlebell Swings (53/35)

400m Run

Scaled = 35/20 KB

RX+ = Wearing a Weight Vest (20/14)

TIME CAP: 15 mins

Extra: Metcon (AMRAP – Rounds)

EMOM x 14

03 Burpees

20 DU/40 SU

*accumulate as many rounds as possible.

*all reps must be completed in the 1 min window. No rolling over.

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