Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

11
Sep

Wednesday Crossfit

TriQ CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

1 Lap (run)

10 Thrusters w/barbell

10 Weighted shoulder rotations (front & back, each)

05 Push press w/30%

04 Groiners

05 Push press w/45%

10 Front leg swings (each)

03 Push press w/60%

03 Push press w/70%

Load your 75%, ready for round 1.

1: Push Press (4×5)

E2MOM

4×5 @ 75%

2: Metcon (AMRAP – Reps)

AMRAP – 3

05 Squat Cleans (135/95)

05 Burpees OTB (bar facing)

– Rest 3 mins –

AMRAP – 3

05 Push Press (135/95)

05 Burpees OTB (bar facing)

– Rest 3 mins –

AMRAP – 3

05 Clusters (135/95)

05 Burpees OTB (bar facing)

Scaled: 95/65

RX+: n/a

*Score your total reps for each AMRAP. Add them all up at the end.

Extra: Metcon (Distance)

– Weakness work –

Work on a weakness for 10 to 15 mins.

Then, Row 12 mins for distance.

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