Monday CrossFit – Rize Nation Athletics

Monday CrossFit

18
Nov

Monday CrossFit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

12 Jumping squats

Buttkicks Down & Back

Then,

10 Back squats w/barbell

15 Front leg swings (each leg)

03 (5 sec) hold back squats w/barbell (work ankles)

04 Groiners

05 Back squats w/20%

Load your 30%

1: Back Squat (1×5+)

**If you executed 8+ reps on Sept 24th. Increase you 1RM mark by 10%.

E1.5MOM: (Warm up rounds)

30% x 5

40% x 5

50% x 3

60% x 3

E2MOM: (Working Rounds)

65% x 5

70% x 5

75% x 5+ (AMRAP)

*Log in your last round.

2: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Modified: If not doing RX, scale down to 60% of Push Press 1RM on the bar.

Time cap: 13 mins

Extra: Metcon (Time)

For time:

500m Row

Rest 2 mins

500m Row

Rest 2 mins

500m Row

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