Monday Crossfit – Rize Nation Athletics

Monday Crossfit

21
Oct

Monday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

12/10 Cal Bike

10 Push ups

10 Weighted shoulder rotations (front and back, each)

10 Bench press w/empty barbell

04 Chest stretch

05 Bench press w/20%

05 Bench press w/30%

Load your 40%

1: Bench Press (1×1+)

E1.5MOM (warm up rounds)

40% x 5

50% x 3

60% x 3

70% x 3

E2MOM (working rounds)

80% x 5

85% x 3

90% x 1+

2: Metcon (Time)

2 Rounds for time:

20 STOH (115/80)

50 DU

20 Ring dips

50 DU

Scaled: 95/65, 2to1 SU, Banded ring dips/box dips

RX+: 155/105

Time cap = 16 mins

Extra: Metcon (Time)

For time:

30/23 Cal Bike

15 Power Cleans (115/80)

20/15 Cal Bike

10 Power cleans

10/09 Cal Bike

05 Power cleans

Scaled: 95/65

RX+: 155/105

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