Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
15 Good mornings w/barbell
15 Push press w/barbell
15 Front squats w/barbell
07 Clusters w/barbell
1: “Big Clean Complex” (1×1)
6 sets of the following complex: (E3MOM)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Build up in weight throughout 6 sets.
*Log in your heaviest set completed “successfully”. No dropping the bar at all.
2: Metcon (AMRAP – Rounds and Reps)
AMRAP – 15
50/35 Cal Bike
50ft x 10 Farmer’s carry (70s/53)s
*Only 1 working at a time.
Scaled = 53s/35s
RX+ = n/a
Extra: Bench Press (1×7)
5 sets of 7s.
*Build up to your heaviest set of 7.