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CrossFit Metcon (AMRAP – Rounds and Reps) “Row, Cindy, Row” partner A- row 500m, while partner B- as many rounds of Cindy as possible 5 pullups, 10 pushups, 15 squats When partner A finishes the row, both partners switch. Score is total rounds and additional reps of Cindy.
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CrossFit Teens Deadlift (70%x3, 80%x3, 90%x3+) Metcon (AMRAP – Rounds and Reps) 12 AMRAP 1 Shuttle Run 10 Box Jumps 10 Knees to Elbows 6 Rollover Pushups
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CrossFit Metcon (No Measure) Reverse Snow Angel x20 Back Ext x 25 Superman hold 3×20 sec Deadlift (5-3-1-1-1-1) x5 @ 80% x3 @ 85% x1 @ 90% x1 @ 95% x1 @ 100-105 x1 @ 105+ Perform 1 set every 2 minutes Metcon (AMRAP – Reps) 12min AMRAP C2B Pull-up Cal Row 10-15-20-25-30-35-40-45-50 RX+ MU 3-6-9-12-15-18-20-21-24 Cal Row 10-15-20-25-30-35-40-45-50 Metcon (No Measure) Open Gym **Spend 10 minutes working on Kipping/Butterfly...
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CrossFit Teens Shoulder Press (70%, 80%, 90%x3) Metcon (AMRAP – Reps) “Death By KB Swing” Start at 5 reps
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CrossFit Metcon (No Measure) 2 Rounds Batwing x 10 w/2 sec pause @ contraction Reverse Snow Angel x20 Sot Press x10 Jerk Balance + Jerk Stance Press (10×2) Perform 1 Set every 90 Seconds Metcon (Time) x50 KBS 70/53 400m Run Metcon (No Measure) Open Gym Jerks 6×2 @ 80% Metcon 2 90 Sec Amrap Push Press @ 155/105 30 Sec Rest 90 Sec Amrap Push Press @ 135/95 30...
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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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