Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit


Wednesday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

05 inch worms

06 groiners

10 good mornings w/barbell

04 pigeon stretch

10 Deadlifts w/empty barbell

10 sec seal stretch (x2)

10 Dead lifts w/some light weight on the bar.

Clock starts on the 15th minute.

1: Deadlift (1×3)

15 mins to build up to heaviest triple. (All sets in 3s) (Tap and go only)

Then, strip 30% from your bar and execute as many reps as possible in 1 set.

*Record your heaviest 3.

*In the notes, type the number of reps executed in the max effort set.

2: Metcon (Time)

For time:

Start at 08 Deadlifts, and decrease by 1 rep every round. Burpees remain the same (8).

08 – … Clean grip Deadlift (185/125)

08 Burpees OTB (Bar facing)

Scaled = 135/95

Extra: Metcon (Time)

-Midline conditioning- (optional)

For time:

15, 12, 9, 12, 15

GHD sit ups

Bike calories

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