Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

13
Nov

Wednesday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

12 Push ups

12 Jumping squats

12 Cal Row

Then,

10 Strict DB press (light weight)

10 Weighted Shoulder rotations (front and back, each)

07 Strict press w/barbell

Load your 20%

Lift: Shoulder Press (1×5)

“Deload week”

E1.5MOM (warm up rounds)

20% x 5

30% x 5

40% x 5

E2MOM (working rounds)

50% x 5

55% x 5

60% x 5

Core: Metcon (No Measure)

– Midline work –

4 Rounds, not for time:

12 V-ups

ME Plank hold

Rest 1 minute

*No rest between the V-ups and plank. Flip over and go.

Cond: Metcon (AMRAP – Rounds)

EMOM for 8 mins:

05 Squat Snatches (115/75)

05 Burpees OTB (bar facing)

Scaled: 75/45

RX+: 155/105

*Must complete all reps in the 1 min window (cannot carry over)

*Complete as many rounds of the 8 as possible.

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

20/15 Cal Row

15 Pull ups

50 DU

Scaled: Banded PU, 2 to 1 singles

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