Monday Crossfit – Rize Nation Athletics

Monday Crossfit


Monday Crossfit

Rize Nation CrossFit – CrossFit

“Snatch Clinic”, this Saturday the 9th at 12 noon. Don’t miss it!

View Public Whiteboard

Move: Warm-up (No Measure)

Warm up:

15 air squats (hang out in the bottom on a couple of reps and work your ankles)

200m Run

10 Good mornings into back squat w/empty barbell.

06 Groiners

05 Back squats w/30%

10 Front leg crossovers

10 Scorpion crossovers

03 Back squats w/40%

Go time is on the 15th min.

1: Back Squat (1×3)

15 mins to build up to heaviest triple. (All sets in 3s)

Then, strip 30% from your bar and execute as many reps as possible in 1 set.

*Record your heaviest 3.

*In the notes, type the number of reps executed in the max effort set.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP – 15

05 Power snatches (135/95)

10 Back rack Stationary lunges

200m Run

Scaled = 95/65

Extra: Metcon (Time)

– Conditioning – (optional)

3 rounds for time:

30/22 Cal bike

15 Deadlifts (155/105)

10 Burpees over the bar (bar facing)

Leave a Reply