September 10, 2018
Warm-up 3 Rounds 10 H2H KB Swing 5/5 KB Snatch 5/5 KB Thruster 20 Situps Bench Press (5-5-5-3-1+) Add 5# Metcon (Time) 1000m Row then 3 RFT 21 Box Jumps 15 Pullups 9 Burpees
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15-30: 3 Position Clean (Build to a heavy complex) -Hip/Knee/Floor Warm-up Min 1-10 200m run x10 Broad jumps 200m run x10 Plyo Push-ups 200m Run x10 Air Squats Min 10-15 Clean Prep: Footwork x10 h/m/l High hang Clean x10 Hang Clean x10 Clean x10 30-60: Metcon (10 Rounds for time) 400m Repeats x10 -Run at...
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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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