Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

23
Oct

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

12/10 Cal Bike or Row

10 Good mornings into back squat w/barbell

04 Groiners

03 Pause (5 sec) Back squats w/barbell (work ankles)

15 Front leg swings (each leg)

05 Back squats w/20%

05 Back squats w/30%

Load your 40%

1: Back Squat (1×1+)

E1.5MOM (warm up rounds)

40% x 5

50% x 3

60% x 3

70% x 3

E2MOM (working rounds)

80% x 5

85% x 3

90% x 1+ (amrap)

2: Metcon (AMRAP – Rounds and Reps)

“TEST YOUR FITNESS”

You vs You (01/22/18)

AMRAP – 22

50 DU

30 Wallballs (20/14)

20 KB Swings (53/35)

Scaled: 2 to 1 SU, 14/10 WB, 35/20 KB.

RX+: 100 DU, 30/20 WB, 70/53 KB.

*See what weights and movements you did last time, and Beat it!

Extra: Metcon (Time)

For time:

10 Power Snatches (155/105)

20 Burpees

30 Box jump-overs

20 Burpees

10 Power Snatches

Scaled: 115/80 Bar or 95/65

RX+: n/a

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