Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit

18
Apr

Thursday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up (10 mins):

15 OHS w/pvc

200m Run

15 OHS w/pvc again

10 Passthroughs w/pvc

15 Front leg swings (each)

06 groiners

15 OHS w/barbell

15 Snatch grip Deadlift w/barbell

15 Snatch high pulls

10 Squat snatches w/barbell

1: Snatch Complex

1 Snatch Deadlift + 1 Snatch pull + 1 Squat snatch

E1.5MOM

30% x 1

40% x 1

50% x 1

60% x 1

70% X 1

EMOM:

5X1 @75%

2: Metcon (Time)

For time:

200 DU (2 to 1 singles)

30 Deadlifts (245/165#)

40 Burpees OTB (bar facing)

Scaled = 185/125#

*Time cap = 18 mins

3: Metcon (No Measure)

Midline work (optional).

Not for time:

21,18,15,12,9

GHD Sit ups

:15 sec L-sit hold after each set.

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