Tuesday Crossfit – Rize Nation Athletics

Tuesday Crossfit


Tuesday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

12/10 Cal Row

High kicks down and back

10 Passthroughs w/pvc

Then, Snatch Warm up: (2 round w/pvc, 1 round w/barbell)

– 05 Snatch high pulls (mid shin)

– 05 Hang Muscle Snatch.

– 05 OHS

– 05 Full Squat Snatch

1: Metcon (5 Rounds for weight)

Snatch Complex

5 Rounds, E2MOM, building up in weight.

1 Power Snatch

1 Hang Squat Snatch

1 Snatch balance

*Technique over weight. Do not go up in weight if form is off.

*Log in your weight for every round.

2: Metcon (3 Rounds for reps)

– Strict Pull ups –

In 10 mins or less, complete 3 rounds of ME reps.

*Rest as needed in between rounds

*Log in your reps for every round.

*Scaled, banded pull ups. No kip.

3: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10

10 Hang Squat Cleans (115/80)

10 Toes to Bar

Scaled: 95/65, knee raises

RX+: n/a

Extra: Metcon (Time)

“The Hill”

15/12 Cal Row

01 Lap (Run)

30/23 Cal Row

02 Laps

45/35 Cal Row

03 Laps

60/46 Cal Row

04 Laps

*Lets see who has the mental toughness for this one. Get after it!!!

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