Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

17
Jun

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15 air squats

High kicks down and back

Butt kicks down and back

Duck walks down and back

15 passthroughs w/pvc

15 BTN thrusters w/pvc

10 hang squat cleans w/barbell

10 Push press w/barbell

05 Squat Clean thrusters w/barbell

1: Squat Clean Thruster (1×1)

Squat Clean Thruster

EMOM x 10:

1 Repetition (Building in Weight)

Then, Front Squat: 3 x ME with highest thruster weight. Rest 2 mins between sets.

*Put your total Front squat reps in the notes.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP – 16

50 DU

20 Wall balls

10 Front rack lunges

A: 100 SU, 14/10# WB, 95/65# barbell.

B: DU, 20/14# WB, 115/80# barbell

C: DU, 20/14# WB, 135/95# barbell

Extra: CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

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