Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

2
Oct

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

12/10 Cal Row

15 Air squats

04 Groiners

10 Front squats w/barbell (pause on a few, work ankles)

15 Front leg swings (each)

05 Front squats w/20%

Walking lunges down, Butt kicks back

Load your 30%

1: Front Squat (1×5+)

E1.5MOM: (Warm up rounds)

30% x 5

40% x 5

50% x 3

60% x 3

E2MOM: (Working Rounds)

65% x 5

70% x 5

75% x 5+ (AMRAP)

*Log in your last round.

2: Metcon (3 Rounds for reps)

AMRAP – 4

05 Squat snatch (95/65)

30 Double unders

– Rest 3 mins –

AMRAP – 4

05 Squat cleans (135/95)

07 Burpees OTB (bar facing)

– Rest 3 mins –

AMRAP – 4

05 Dead lift (185/120)

10 Jumping lunges

Scaled: 75/45 > 95/65 > 135/95, 2 to 1 SU, stationary lunges.

RX+: n/a

*Each 4 min AMRAP is a round for scoring purposes.

*Count Total reps in each 4 min AMRAP.

Extra: Metcon (AMRAP – Rounds)

“Comp against your self”

*Very similar to Tuesday’s running workout.

– Cal Bike for 2 minutes. (This sets your base target), then:

– Set your clock to 20 mins. Accumulate as many 2 min rounds as possible, beating your base.

*Only count/log the rounds that you beat your base.

*In the notes, put what your base target Cal number was.

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