Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

20
Nov

Wednesday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

12/10 Cal Bike

10 Push ups

Then,

10 Passthroughs w/pvc

10 BTN Thrusters w/pvc

04 Groiners

10 Push press w/barbell

10 Front squat w/barbell

05 Push press w/20%

Load your 30%

1: Push Press (1×5+)

**If you executed 8+ reps on Oct 1st. Increase you 1RM mark by 10%.

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 (AMRAP – Reps)

Alternating EMOM (7 Rounds/14 min)

Work min: 30 Double unders, then ME Thrusters (95/65)

Rest min: Chill

Scaled: 30 SU, 75/55 bar

*Keep count of Thrusters in each working minute.

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 12

15/12 Cal Bike

08 Power Snatches (115/75)

Scaled: 75/55

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