Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

30
Oct

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

12/10 Cals row or bike

10 Front squats w/ barbell

04 groiners

03 (5 sec hold) Front squat w/bar (work the ankles)

15 Front leg swings (each leg)

05 Front squat w/20%

04 wrist stretch

05 Front squat w/30%

Load your 40%

1: Front 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+

2: Metcon (No Measure)

– Midline work –

4 rounds not for time:

10 GHD sit ups

Rest 30 sec

ME L-Sit hold

Rest as needed.

Scaled: 15 Abmat sit ups.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8

02 Power Cleans (115/80)

02 Squat Cleans

02 Rope Climbs

Scaled: 95/65, 2 to 1 pulls to stand

RX+: 155/105

Extra: Metcon (Time)

5 Rounds for time:

08 STOH (135/95)

10 Back squats

Scaled: 95/65

RX+: n/a

*from the ground

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