Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

11
Jan

Wednesday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Coach led warm up

Hang Snatch (5×2)

12 mins to build up.

Then, E2MOM

5×2 @75%

A: 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

B: Metcon (Time)

For time:

10 snatches (50/35)

08 burpee box jump-overs (24in/20in)

20 snacthes

08 burpee box jump-overs

30 snatches

08 burpee box jump-overs

20 snatches

08 burpee box jump-overs

10 snatches

08 burpee box jump-overs

Time cap = 20 mins

Metcon (Time)

For time:

10 snatches (40/20)

08 burpee box jump-overs (24in/20in)

20 snacthes

08 burpee box jump-overs

30 snatches

08 burpee box jump-overs

20 snatches

08 burpee box jump-overs

10 snatches

08 burpee box jump-overs

SPORT: burpee box step overs.

Time cap = 20 mins

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