Monday CrossFit – Rize Nation Athletics

Monday CrossFit


Monday CrossFit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15/12 Cal Bike/Row

15 air squats

10 Good mornings w/empty barbell

06 groiners

10 Power cleans w/barbell

10 Front squats w/barbell

25 DU/50 SU.

03 Power cleans w/light weight

*Round 1 begins on the 15th minute of class.

1: Power Clean (7×1 )

E2MOM for 7 rounds:

25 DU/50 SU

1 Power Clean

*Build up to a moderate heavy single throughout all 7 rounds. *Do not get reckless with the lift. Aim to maintain good form under earned duress.

2: DT w/cardio (Time)

5 rounds for time:

15/12 Cal

12 Deadlifts

09 Hang Power Cleans

06 Push Jerks

A: Cal Row only, 95/65# Barbell

B: Cal Row/Bike, 135/95# Barbell

C: Cal Bike only, 155/105# Barbell

Time cap = 20 mins

Extra: Metcon (AMRAP – Rounds and Reps)

“Cinderella” – (Optional)

AMRAP – 15

06 Toes to bar


12 Air squats

A: Knees above hips, push ups

B: T2B, Pike/regular push ups


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