Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

8
Oct

Tuesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

1 Lap (run)

15 Air squats

10 Good mornings into Back squats w/barbell

04 Groiners

05 Back squats w/20%

10 Front Leg swings (each)

03 Back squats w/30%

Load your 40%

1: Back Squat (1×3+)

E1.5 MOM (warm up rounds):

40% x 5

50% x 3

60% x 3

70% x 3

E2MOM (working rounds):

75% x 3

80% x 3

85% x 3+ (amrap)

2: Metcon (Time)

“Lucky Seven”

7 rounds for time:

07 Power Snatches (115/75)

07 Over Head Squats

07 Burpee Box jumps-overs (24/20in)

Scaled: 75/45, 20/16in

RX+: 155/105

Time cap: 15 mins

Extra: Metcon (Distance)

•Weakness work•

Work on one of your weakness for 15 mins.

Then, Row for 15 mins for distance.

*You must work on your weakness, do not just row.

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