Monday Crossfit – Rize Nation Athletics

Monday Crossfit

14
Oct

Monday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

12/10 Cal Row

15 Air squats

04 Groiners

15 Front leg swings (each leg)

Then, 2 rounds w/pvc, 1 round w/barbell:

– 05 Snatch “high” pulls (from mid shin)

– 05 Muscle Snatch (from mid thigh)

– 05 Over Head Squats

– 05 Full Squat Snatches

1: Metcon (5 Rounds for weight)

• Snatch Complex •

E2MOM – 5 rounds (Building up in weight)

1 Snatch Pull

1 Power Snatch

1 Squat Snatch

*Technique over weight.

*Only go up in weight if you are able to maintain good form, and hit the positions correctly.

*Log your weight for all 5 rounds.

2: Metcon (Time)

5 rounds For time:

10 DB Power Snatch (50/35)

10 DB Thruster

15 Toes to bar

Scaled: 35/20 DB, knee raises

RX+: 70/50 DB

*Snatches must be alternating.

*Thrusters must be 5 in one arm, 5 in the other (non-alternating)

Time cap = 17 min

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 15

1…+ Cal Row

20 Double unders

Scaled: 2 to 1 SU

*Increase the Row calories by 1 in every round.

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