Rize Nation Athletics – CrossFit
Move: Warm-up (No Measure)
20/15 Cal Row
12 Jumping squats
15 Good mornings w/pvc
10 Snatch high pulls w/pvc (from mid shin)
10 Muscle snatch w/pvc (from power pos.)
10 OHS w/pvc
05 Squat snatches w/pvc
1: Metcon (5 Rounds for weight)
– Snatch Complex –
E2MOM – 5 Rounds (building up in weight)
1 Hang Po. Snatch (above the knee)
1 Low Hang Po. Snatch (below the knee)
2 Over head squats
*Technique takes priority.
*If form is not right, do not go up in weight.
*Log your weight for every round.
40, 30, 20 of:
Wall Balls (20/14)
*If rower is taken, grab a bike.
Time cap = 18 mins
Extra: Metcon (Time)
20 DB snatches (alternating) (unbroken)
Rest 1 min.
*Choose the heaviest weight that you can do unbroken.
*Ok to go down in weight.