Clean and Jerk (1-1-1-1-1) Metcon (Time) 3 RFT 1000m Row 25 Hang power cleans
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Bench Press (5-5-3-3-3+) Metcon (Time) 30-24-18-12-6 Cal Row Pushups
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Bench Press (5-5-3-3-3+) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Push Presses 10 Burpees over the Bar 10 Aitups
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Back Squat (5-5-3-3-3+) Metcon (Time) 7 RFT 50 Dubs/100 Singles 10 Toes to Bar 10 KB Snatches
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3 Position Power Clean (1-1-1-1-1) Above knee, below knee, from ground Add weight every set Metcon (Time) 5 RFT 15 Hang Squat Cleans 30 Pushups
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Bench Press (5-5-5-5-5+) Metcon (Time) 4 RFT 100 ft walking lunges 30 Sit-ups 30 Pullups
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Front Squat (5-5-5-5-5+) Metcon (Time) 1000m Row Then 5 RFT 15 Toes to Bar 15 Front Squats Then 1000m Row
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Deadlift (15 minutes to find 1RM) Metcon (AMRAP – Rounds and Reps) 8 AMRAP 10 Thrusters 10 Burpees over Bar
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Bench Press (15 minutes to find 1RM) Metcon (No Measure) Every 3 minutes for 18 minutes 10 cal bike 30 Doubles 15 Toes to Bar
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Deadlift (6-6-6 Pause at patella 60%) Metcon (Time) 2 RFT 1k Row 42 KBS 24 Pullups
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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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