Tuesday CrossFit – Rize Nation Athletics

Tuesday CrossFit


Tuesday CrossFit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

04 Groiners

15 good mornings w/barbell

15 front squats w/barbell

15 push press w/barbell

10 squat cleans w/barbell

1: Metcon (Time)

For time:

Buy in = 40 Push ups or 25 HSPU

Then, 3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats

20 Push Press

Scaled: 75/45

RX+: 40 HSPU, 115/75

Time cap: 18 mins

2: Metcon (No Measure)

Recovery Row or Bike. (Not for time)

When you finish the metcon, rest only a couple of minutes and get on a rower or a bike for exactly 15 mins.

Pace = conversational, recovery pace (slow).

Extra: Metcon (No Measure)

• Weakness work •

Spend 15 mins working on one weakness movement. (Double unders, pull ups, muscle ups, Olympic lifts, running, etc)

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