Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit

1
Aug

Thursday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

15 air squats

200m Run

10 Front squats w/barbell

06 groiners

:30 sec squat hold w/KB

05 inch worms

Grab a box and execute 07 Box front squats w/barbell

1: Box Front Squats (8×2)

E1.5MOM x 8

2 Reps – Building to a Heavy

2: Metcon (3 Rounds for reps)

“Wise Men”

AMRAP 3:

Macho Man (95/65)

Rest 3 Minutes

AMRAP 3:

Macho Man (115/80)

Rest 3 Minutes

AMRAP 3:

Macho Man (135/95)

Scaled: 65/45 > 80/55 > 95/65

RX+: 135/95 > 155/105 > 185/125
** 1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks – (9 reps total) –

** Each 3 min AMRAP is a round. Your score is the number of reps in each round.

Extra: Metcon (Time)

– Conditioning –

For Time:

30 Dumbbell Burpee Box Step Overs (50’s/35’s) (24/20)

50/35 Calorie Ski Erg

30 Dumbbell Burpee Box Step Overs (50’s/35’s) (24/20)

Scaled: 35/20’s

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