January 30, 2019
Deadlift Metcon (AMRAP – Rounds and Reps) 12 AMRAP 10 Hang Power Cleans 1 Suicide
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Warm-up CS: Activation before Class Starts 3 direction lift Front/lateral/bent over 1×20 Push-ups 2×5 1×5 Explosive Metcon (No Measure) DB Bench (drop set) 5×8+12 Lateral Hold 4×6 w/5 sec hold at top DB pull-over x12 Banded front raise x12 4 rounds
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Workout of the Day


  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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