Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit

3
Dec

Tuesday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

20/15 Cal Row

12 Jumping squats

15 Good mornings w/pvc

04 Groiners

10 Snatch high pulls w/pvc (from mid shin)

10 Muscle snatch w/pvc (from power pos.)

10 OHS w/pvc

05 Squat snatches w/pvc

1: Metcon (5 Rounds for weight)

– Snatch Complex –

E2MOM – 5 Rounds (building up in weight)

1 Hang Po. Snatch (above the knee)

1 Low Hang Po. Snatch (below the knee)

2 Over head squats

*Technique takes priority.

*If form is not right, do not go up in weight.

*Log your weight for every round.

Metcon (Time)

40, 30, 20 of:

Wall Balls (20/14)

Box jumps

Call Row

Scaled: 14/10

RX+: n/a

*If rower is taken, grab a bike.

Time cap = 18 mins

Extra: Metcon (Time)

4 rounds

20 DB snatches (alternating) (unbroken)

Rest 1 min.

*Choose the heaviest weight that you can do unbroken.

*Ok to go down in weight.

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