Saturday Crossfit – Rize Nation Athletics

Saturday Crossfit


Saturday Crossfit

Rize Nation CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of :

– 400m run

– 15 pvc BTN thrusters

– 04 groiners

– 10 push ups

– 05 rope pull to stand

– 200m run

– 10 Clean and jerks w/barbell


Clean and Jerk (Domino C&J)

“Domino C&J” (12 mins)

– Athletes have 10 mins to build up to 80% of their C&J 1RM.


– In a Domino effect sequence for 12 mins, 1st athlete in line must execute a Clean and jerk, once the attempt is done, second athlete goes, and it continues down the line.

– Only one attempt per turn.

– Athletes must begin their clean and jerk once the previous athlete has dropped the bar back down (whether it was a successful lift or not)


Metcon (AMRAP – Rounds and Reps)

22 min – AMRAP

Buy in: 800m run

– 50 double unders

– 50m OH Plate walking lunges (outside)

– 10 hang power cleans

*kicker: Everytime you lose the over head position with the plate (plate drops on the ground, or if plate touches your head or drops below it) You must execute “3 burpees” before you begin lunging again.

Sport: 2 to singles, 15#/10# plate, DB power cleans 25#/15#

Crossfit: 45#/25# plate & 135#/95#. Scaled = 2 to 1 singles, 25#/15# plate & 95#/65#

Firebreather: Same as crossfit

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