12/31/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

2 Rounds (Cap at 7:00)

1:00 Bike

10 Step-Back Lunges

10 Barbell Bent Over Rows

10 Squats

10 Barbell Good Mornings

7/7 Elbow Punches (Bar on Back)

5+5 Clean DL + Squeeze/Shrug at Top

3+4 Tall Muscle Cleans

3+4 Tall Power Cleans

3+4 Hang Power Cleans

3+4 Power Cleans

-Quick Water Break-

:15 Top of Ring Hold

:15 Bottom of the Ring Hold

5-7 Jumping Ring Dip

5-7 Ring Dip Negatives

5 Strict Ring Dips or 5 Ring Dips Negative’s

5 Kipping Ring Dips

Metcon

Metcon (Time)

FOR TIME

“ELIZA-PLUS”

27-21-15-9

Power Clean (135,95)|(95,65)

Ring Dip or HR Push-up

12/29/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

Pizza Delivery (6-8min)

2 Sets for Quality

10 KB DL

20 Plank and Tap KB

10 KB Goblet Squats

20 Alt. Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

With a partner

30/24 Calorie Bike

8 TGU

30 KB Sumo Deadlift High Pull (53/35)

40 Alt. Step-Ups (24/20)

OPTIONAL FINISHER

3 SETS

20 Weighted Shoulder Lift-Offs

-Rest :20-

20 Hip Lifts

-Rest as Needed-

12/28/2018


CrossFit Rise Again, CrossFit Rise Again Springville – Competitors Class

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Warm-up (No Measure)

See Class Warm-Up

Comp WOD

A. STRENGTH

EVERY 1:15 x 10 SETS

2 Squat Snatches (185/125)

B. NC60

Try and go U/B on the clusters as clong as you can

C. BIAS WORK:

CONDITIONING

AMRAP x 10 MINUTES (85%+/hard)

5 Power Snatches (135/95)

45 Double Unders

15 C2B

12/28/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

6min AMRAP

10 Alt. Groiners

25′ Bear Crawl

10 Yoga Push Ups

25′ Duck Walk

10 High Jumping Air Squats

Weightlifting

Clean and Jerk (1×1)

Metcon

Metcon (Time)

3 ROUNDS FOR TIME

10 Squat Clean Thrusters (115/80)|(95/65)

30 AbMat Sit-ups

12/27/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

4min AMRAP

15 Jumping Jacks

10 Up Downs

10 Band Pull Aparts

Weightlifting

Snatch (1×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Double DB Snatch (35/20)|(25/15)

30 Double Unders

12/26/2018


CrossFit Rise Again, CrossFit Rise Again Springville – CrossFit

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Warm-up (No Measure)

6min AMRAP

Jog 2 laps inside

50′ Bear Crawl

50 Lunges

10 WB G2OH

5 Push Ups

Metcon

Metcon (Time)

10 SETS

12/10 Calorie Bike

10 Burpee to Target

-Rest 1:00 between sets-

FINISHER

3 SETS

10 Chin-ups

10 DB Upright Row

10 DB Bent Over Row

-Rest as needed-