Wednesday Crossfit – Rize Nation Athletics

Wednesday Crossfit


Wednesday Crossfit

Rize Nation CrossFit – CrossFit

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Move: Warm-up (No Measure)

15 Air squats

200m Run

05 Inch worms

200m run

04 Calf stretch

1: Metcon (No Measure)

-Running Conditioning-

5 Rounds Not for time:

400m Easy pace

200m FAST pace

Rest 1 min
*We are not looking for a score in this workout. You must be pushing your self in all of the FAST pace portions.

*Look to match your fast pace in all rounds, even if you have to slow down your easy pace portion a bit more.

*No walking.

2: Snatch OH Technique (3×2)

EMOM = 3×2 of Snatch Drop @ 45%

E1.5MOM = 3×3 of Snatch balance @ 55%

E2MOM = 3X4 of Over head Squats @ 65%
Percentages are from your Snatch 1RM.

*PERFECT form only. We are looking for quality in the movement not weight.

*Log in your initial 3×2 of your Snatch drop.

Extra: Hang Snatch (1×1)

Hang “Squat” Snatch

– 16 min to build to a heavy single.

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