Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

10
May

Wednesday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

20 Air squats

200m Run

:30 sec Goblet squat hold

10 Front squats w/barbell

15 Front leg swings (each)

w/light KB.

05 Front squats w/20%

06 groiners (elbow tap and twist)

05 Front squats w/30%

Load your 40% for the 1st round.

1: Front Squat (1×1)

E1.5MOM (Warm up rounds)

40% x 3

50% x 3

60% x 3

70% x 3

E2MOM (working rounds)

75% x 5

80% x 4

85% x 3

90% x 2

94% x 1

2: Metcon (AMRAP – Reps)

AMRAP – 13

Buy-in: 100 DU, then

10 C&J (135/95#)

10 Burpees OTB

10 C&J (155/105#)

10 Burpees OTB

10 C&J (185/125#)

10 Burpees OTB

10 C&J (205/145#)

10 Burpees OTB

10 C &J (225/155#)

10 Burpees OTB

*Scaled = Start at 95/65, 115/80, 135/95, 155/105, 185/125

Extra: Metcon (Time)

-Conditioning-

3 Rounds for time:

20 Toes to bar

800m Run

Rest 2 mins

Leave a Reply