Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

18
Sep

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

1 Lap (run)

15 OHS w/pvc

04 Groiners

10 Front leg swings (each)

Duck walk down, Butt kick back.

1: Metcon (No Measure)

Drop Snatch – Technique work.

Proper execution and technique instruction/discussion (5 mins), then,

03 Drop Snatches – E1.5MOM – 6 Rounds

*Start with just the bar, slowly move up in weight every round if form continues to look perfect.

*Working on speed and technique during this drill. Not strength. (Stay light)

2: Metcon (2 Rounds for reps)

AMRAP – 06

15/12 Cal Bike

30 DU

– Rest 3 mins –

AMRAP – 06

15/12 Cal Row

15 BJ overs

Scaled: 2 to 1 singles

*1 round is a 06 min AMRAP for scoring purposes. Keep track of your rep count in each of the 2 AMRAPs separately.

Extra: Metcon (Time)

6 Rounds for Time:

12 DB Po. Snatch (50/35)

50′ ft. OH DB Walking lunges.

06 Burpees

Scaled: 35/20 DB

*Alternating Snatches

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