Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit

31
Oct

Thursday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

12/10 Cal Row

04 Groiners

High kicks down and back, then

2 rounds w/pvc, 1 round w/barbell

– 05 Snatch high pulls (from mid shin)

– 05 Muscle snatch (from hang)

– 05 OHS

– 05 Full Squat snatches.

1: Metcon (AMRAP – Rounds and Reps)

-Power Snatch Ladder-

E2MOM w/15 sec break in between each.

Option A:

15 reps – 95/65

12 reps – 115/80

09 reps – 135/95

06 reps – 155/105

03 reps – 185/120

Option B:

15 reps – 65/45

12 reps – 75/55

09 reps – 95/65

06 reps – 115/80

03 reps – 135/95

*Each round must be completed in the 2 minute window.

*Tie Breaker = If you cannot power snatch certain weight. Clean it up over head and execute as many “unbroken” OHS as possible, without dropping the weight (in the 2 min window).

*OHS reps go in the notes.

2: Metcon (Time)

For time:

Buy in: 20/15 Cal Bike, then,

4 Rounds:

14 CTB Pull ups

14 HSPU

14 Pistols

Scaled: Banded PU, push ups, modified pistols.

RX+: n/a

Time cap = 15 mins

Extra: Metcon (Time)

5 Rounds For time:

20/15 Cal Bike

15 GHD sit ups

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