Thursday Crossfit – Rize Nation Athletics

Thursday Crossfit


Thursday Crossfit

Rize Nation CrossFit – CrossFit

Don’t forget folks. No 11am class this Saturday. Double Under Clinic at 11am.

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Move: Warm-up (No Measure)

2 Rounds:

25 DU/50 SU

15 OHS w/pvc


04 Groiners

High kicks down and back.

07 Snatch high pulls w/pvc(from mid shin)

07 Full Squat snatches w/pvc

05 Full Squat snatches w/barbell.

Oly: Metcon (5 Rounds for weight)

– Tall Snatches-

5 Rounds of 3 reps, E2MOM.

*No dropping the bar between reps.

*Build up in weight as you go. Log every round. (Start low)

*No hang snatches allowed, no dipping allowed, only “Tall Snatches count”


Cond : Metcon (Time)


2 Rounds For time:

50 Hang Power Snatches (75/55)

100 DU

50 Burpees OTB (Bar facing)

100 DU

Scaled: 45/35, 2 to 1 singles

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

Extra: Metcon (AMRAP – Rounds and Reps)

AMRAP – 13

Bike Cal 20/15

SkiErg Cal 20/15

Row Cal 20/15

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