Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
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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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Back Squat (5-5-5-5-5+) Metcon (AMRAP – Reps) 7 AMRAP 3-6-9-12-15 KBS Pullups
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Floor Press (5-5-5-5-5) Metcon (Time) 5 RFT 21 Air Squats 15 Situps 9 Pullips
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Deadlift (5-5-3-3-3+) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″
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Bench Press (5-5-3-3-3+) Metcon (Time) 1000m Row 50 Pushups 500m Row 30 Pushups 250m Row 10 Pushups
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Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press
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Push Jerk (5-5-5-5-5+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 HSPU 20 Pistol Squats
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Deadlift (5-5-5-3-1+) Metcon (AMRAP – Reps) Partner Workout 4 Rounds for Reps A-250m Row B-Burpees to Plate Each partner does 4 Rounds Score is total burpees
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Shoulder Press (5-5-3-3-3+) Metcon (Time) 2-4-6-8-10-12-14-12-10-8-6-4-2 RKBS Situps Compare to 7/8/19
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Workout of the Day


  • 2/25/2021

    CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:

    – false grip/normal grip
    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)

    *Utilize modification to discuss and practice false grip, support position, and “rings to sternum”.
    **Utilize rings to discuss and practice hollow/arch positions and “hips to rings”.
    ***Allow time for multiple efforts. Utilize modification to drill the movement, especially the “turnover” portion of the muscle-up.5k Row (Time)Max Effort 5k RowDepending on how you feel, this workout can be approached differently.

    If you feel beat up from previous workouts this week, utilize this time on the rower to move at a conservative pace, be conscious of your posture, focus on breathing through the nose (inhale and exhale), become aware of your feet (splice the toes wide, distribute weight evenly), and lock in on the cadence of your row.

    If you feel capable an…

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