05/16/17 – Rize Nation Athletics




Rize Nation CrossFit – CrossFit

Warm-up (No Measure)

200m run, then

Complete 2 rounds of:

– 04 groiners

– 10 pvc pass throughs

– 10 pvc over head squats

– 10 pvc squat OH press (behind the neck)

Then w/barbell, 2 rounds of:

– 3 drop snatch

– 3 snatch balance

– 3 squat OH press (behind the neck)

Snatch Balance (10×2 EMOM )

Have your weights ready. Time is going to fly.

10 min – EMOM (2 reps)

– First 5 rounds are increasing weight up to your 70% of snatch 1RM.

– Last 5 rounds are all at 70%. “DO NOT increase weight.


*Log in your 70%

Metcon (AMRAP – Rounds and Reps)

Partner WOD.

20 min AMRAP:

– 60 calories as a team: One partner rows, the other one bikes. (same time)

– 600m run as a team: It can be split evenly or one runs 200 and the other 400. (same time)

*Partners must start movements together.

*Switch Bike and row with your partner on the second round and so on. (Communicate, you just have to get to 60 cal together, does not matter how its split)

* Each 100m of the run counts as 1 point for each partner. So, 600m run = 6 points.

* Place your bike and rower together to better communicate with your partner.

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