Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit


Thursday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

15 OHS w/pvc

15 Good mornings w/pvc

200m Run

15 OHS w/pvc again (pause at the bottom a few times and work your ankles)

06 groiners

10 snatch high pulls w/pvc

10 Hang power snatch w/pvc

05 Hang squat snatch w/pvc

*repeat the last 3 pvc movements with a barbell.

1: Hang Snatch (1×2)

Build to a heavy double. (% from your 1RM Snatch)


30% x 2

40% x 2

50% x 2

60% x 2


65% x 2

70% x 2

75% x 2

Heavy x 2

2: Metcon (Time)

For time:

30/22 Cal Bike

30 CTB pull ups

30 Power Snatches (95/65#)

30 Over head squats

*Scaled: Row instead of Bike, Banded pull ups, 75/45# bar.

Extra: Metcon (AMRAP – Reps)

-Strength Conditioning-

4 Rounds w/2 min rest between movements:

Max effort Bench press w/60%

Max effort strict pull ups

Max effort Front squat w/60%

*Each movement must be unbroken, no re-racking the bar or dropping from the rig.

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