Day

May 5, 2019
Front Squat (5-5-5-3-1+) Metcon (Time) 30-20-10 DB Snatch Pistols 100m Sprint each round
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Warm-up Run 400m Nordic Lift x15 Lateral Lunge x10 each side Hollow Arch (hanging) x5 Air Squat x10 Dynamic Hollow Archx5 Front squat PVC x10 Beat Swings x5 Front Squat Bar x5 Pull-ups x3-5 Front squat (heavier) x5 Chest to Bars x3-5 Metcon (Time) Run 800m Directly into…. 15-12-9 Front Squat 135/95 Pull-ups Directly into…....
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Workout of the Day

CrossFit

  • 7/9/20

    CrossFit Elizabethtown – CrossFitWarm-up0-5:00
    Briefing

    5:00-20:00
    Banded Pull Aparts
    OH Banded Pull Aparts
    Internal/external elbow rotations
    Yoga Pushups
    Plank Hand TouchesFloor Press (3-3-3-3-3)Go up in weight every roundMetcon (AMRAP – Reps)35:00-40:00
    Metcon Prep
    Double Under Work

    40:00-50:00

    10 AMRAP
    2-4-6-8-10…
    Hand Release Pushups
    5-10-15-20-25…
    Double Unders

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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