Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit

27
Jun

Thursday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up :

15 push ups

20/15 cal Bike or Rower

10 jumping squats

10 passthroughs w/pvc

15 BTN thrusters w/pvc

10 push press w/barbell

06 groiners

05 push press w/30%

Round 1 begins on the 15th minute of class.

1: Push Press (1×1)

E1.5MOM:

40% X 3

50% X 3

60% X 3

70% x 3

E2MOM:

4 x 5 @ 75%

Click on the link to learn about the shoulder/strict press: https://youtu.be/X6-DMh-t4nQ

2: Metcon (Time)

For Time

15-12-9 reps of:

Thrusters

Pull-Ups

12-9-6 reps of:

Thrusters (weight increases)

Chest-to-Bar Pull-Ups

9-6-3 reps of:

Thrusters (weight increases)

Bar Muscle-Ups

A: Banded PU, 65/45# > 80/55# > 95/65#

B: 75/55# > 95/65# > 115/80#

C: 95/65# > 115/80# > 135/95#

Extr1: Metcon (Calories)

“Test your fitness” with 04/19/18. (Optional)

EMOM – 20 (Alternate)

odd min = 12 SA DB Snatch (50/35#)

even min = :30 sed max cal row

A: 35/20# DB

B: 50/35# DB

C: N/A

*Keep score of your calories on every round. Reset screen every round.

Extr2: Metcon (Time)

5 rounds:

400m Run

10 Atlas stone shoulder overs

100’ ft. Farmer carries

*Choose a weight that is challenging.

*Use 30# WB instead of Atlas stone if necessary.

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