Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit

25
Apr

Thursday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

10 passthroughs w/pvc

15 BTN thrusters w/pvc

200m Run

15 BTN thrusters w/pvc again

06 Groiners

High kicks down and back

15 Back squats w/barbell

10 Push press w/barbell

1: Metcon (3 Rounds for weight)

-Weightlifting-

With a running clock…

0:00 – 5:00 = 2.5 min Cal bike “Fast Pace”. (rest the remainder)

5:00 – 12:00 = Build to a heavy 3 Back Squat.

12:00 – 17:00 = Build to a heavy 3 Push Press.

*Aim is to “push” the Bike. Let’s get uncomfortable here. Weighlifting, under earned duress, to follow.

* 3 reps every time as you build with the bar.

*This is from the rack.

2: Metcon (AMRAP – Reps)

-Partner “Man Makers”-

AMRAP – 15 min

RX = 50s/35s#

Scaled = 35s/20s#

Extra: Metcon (Time)

– Cardio Conditioning-

“Surfer on Acid”

3 Rounds for time:

400m Run

21 Burpees

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