Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit


Thursday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

15 passthroughs w/pvc

05 Inch worms

15 Over Head Squats w/pvc

04 groiners

10 Snatch grip BTN press from bottom squat position w/pvc

10 Over Head squat w/barbell (hold the bottom position on a few and work the ankles)

1: Pause Overhead Squat (1×2)

E2MOM x 6

– Build to a Heavy Set of 2

– Pause for 3 seconds in the bottom of each repetition.

2: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaled: 65/45

Time cap: 22 min

Extra: Metcon (Weight)

Alternating EMOM x 14

Even Minutes – 6 Alt. Dumbbell Squat Snatches

Odd Minutes – 14/10 Calorie Ski Erg

*Climb in load to a heavy.

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