Friday Crossfit – Rize Nation Athletics

Friday Crossfit


Friday Crossfit

Rize Nation CrossFit – CrossFit

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

200m run

05 Inch worms

10 Passthroughs w/pvc

10 BTN thrusters w/pvc

10 BTN presses from bottom of squat w/pvc

Overhead walking lunges w/pvc, Down and back.

07 Split jerks w/pvc

07 split jerks w/empty barbell

*Go time is on the 15th minute of class.

Split Jerk (1×1)

15 min to find a heavy single. Use jerk boxes if necessary. *Build slowly, you should be peaking towards the end of the 15 mins.

Then, Strip 30% from bar.

EMOM – 8

2 Power jerks

1: Metcon (Time)

For time:

03 Ring MU/06 Ring PU

10 Thrusters

10 Deadlifts

03 Ring MU/06 Ring PU

09 Thrusters

09 Deadlifts

03 Ring MU/06 Ring PU

08 Thrusters

08 Deadlifts

03 Ring MU/06 Ring PU

07 Thrusters

07 Deadlifts

… Continue rep scheme down to 1 rep.

A: Banded PU, 75/45# Barbell

B: Ring PU, 95/65# Barbell

C: Ring MU, 115/80# Barbell

Extra: Metcon (Time)

– Strength/skill conditioning – (optional)

5 Rounds for time:

2 Rope climbs

10 Heavy DB snatches

50′ ft. HS walk/12 HSPU

A: 4 Pulls to stand, 35/20 DB, regular push ups

B: Rope climb, 50/35# DB, HSPU/Pike push ups

C: Rope climb, 70/50# DB, HS Walk.

Leave a Reply