September 6, 2018
Shoulder Press (5-5-3-3-3+) Add 5# to 1RM Metcon (AMRAP – Rounds and Reps) 8 AMRAP 10 Push Presses 50m Sled Push
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Warm-up Min 0-5 Row 500m Min 5-15 90/90 Breathing Hip bridge x1m/x30 Good Morning x30 Min 15-20 Sumo Deadlift Prep: Pull to Knee x10 Pull to Thigh x10 Pull to Waist x10 Min 30-40 5k Prep Pick Drill 20-30: Sumo Deadlift (Build to 8RM) 10 min to build to a 8 rep Sumo Deadlift 40-60:...
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Workout of the Day


  • 2/18/19

    CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
    Squat/Sprawl/Squat x10
    KB Hollow w/flutter x1 min
    Supine W/Y x10

    Snatch Prep:
    Drop Snatch
    Hang Snatch
    Touch N’Go Standard

    Metcon Prep:
    3 Rounds
    5 Wallbals
    3 Burpees
    *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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