Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit

27
Nov

Wednesday Crossfit

Rize Nation Athletics – CrossFit

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Move: Warm-up (No Measure)

2 rounds:

15 air squats

04 Wall and backs Runs

Then,

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

04 Groiners

05 Front squats w/20%

15 Front leg swings (each)

Load your 30%

1: Front Squat (1×5+)

**If you executed 8+ reps on Oct 3rd. 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 (Time)

10 to 1 of :

Squat Cleans (115/80)

Strict Pull ups (No kipping)

Scaled: 95/65, Banded Strict pull ups

RX+: 155/105

Extra: Metcon (Time)

5 rounds:

15/12 Cal Bike

12 Single arm DB STOH (6 each)

Scaled: 35/20

RX: 50/35

RX+: 70/50

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