Wednesday CrossFit – Rize Nation Athletics

Wednesday CrossFit

10
Jun

Wednesday CrossFit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

20 airsquats

200m Run

Lunges down and back

High kicks down and back

10 Front squats w/barbell

10 Clean grip deadlifts w/barbell

07 Squat cleans w/barbell

Clean complex

3-Position Squat Clean Complex

E2MOM x 6 Rounds:

1 High Hang Squat Clean (High Thigh)

1 Low Hang Squat Clean (Knee)

1 Squat Clean

1 Front Squat

*Build up to a moderate to heavy weight over 6 rounds.

*All movements must be completed correctly and unbroken.

*Record heaviest “successfully” completed set.

2: Metcon (AMRAP – Reps)

3 rounds:

2 min work, 1 min rest. (Rotating)

Burpee box jump overs

GTOH (135/95)

Extra: Metcon (AMRAP – Rounds and Reps)

– Strength conditioning –

AMRAP – 15

20 KB swings 70/53

20 Back squats 185/125

20 HSPU

Scaled = 53/35, 135/95, push ups

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