Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit


Wednesday Crossfit

Rize Nation CrossFit – CrossFit

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Warm-up (No Measure)

2 Steady Rounds:

Row 250m

15 Push Press w/ Empty Bar


06 Arm floor slides

06 groiners

05 split jerks w/barbell

Split Jerk (4×2)


30% X 2

40% X 2

50% X 2

60% X 2


4X2 @65%

*If you do not have your split jerk yet, stay at a low weight, or just the bar and work on technique.

*Click on the link to learn about the Split Jerk:

Metcon (AMRAP – Rounds and Reps)

AMRAP – 20 Minutes

50 Double Unders

05 Squat Cleans (205/145#)

05 Ring Muscle Ups

Scaled: 2 to 1 singles, 155/105, Pull ups

*Double Unders need to become just another monostructural movement. This means you need to refine both your skill and endurance. They shouldn’t be a huge barrier nor should they have a huge negative effect to other movements in a workout. Work on them.

Metcon (Time)

EXTRA CREDIT: (Optional)

For Time:

21 Toes to Bar

21 Shoulder to Overhead 135/95lbs

18 Toes to Bar

18 Shoulder to Overhead

15/15, 12/12, 9/9, 6/6, 3/3

*You should break this up, attempting to go unbroken is a mistake. It’s all about how you manage your breaks, rest, and transitions.

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