Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

6
Aug

Tuesday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

Coach led “Hook Grip” instruction

– Then –

10 Good mornings w/barbell

10 Front squats w/barbell

06 Groiners

10 Power Cleans w/barbell (hook grip)

1: Power Clean (1×10)

4 sets to Build to a heavy set of 10 (All sets of 10)

E3MOM

4×10

1: “Jump City” (Time)

For time:

800m Run

80 DU

21 Hang power cleans (115/75)

400m Run

40 DU

15 Hang Power cleans

200m Run

20 DU

09 Hang power cleans

Scaled: 95/65, 2 to 1 singles

RX+: 155/105

Time cap = 18 min

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 15

06 Sand bag cleans

10 Ring dips

16 Pistols

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