CrossFit WOD 2/7/19

Metcon

Five rounds

60-second handstand hold

– Against band on rig

– Against wall

– Wall-facing

Five rounds

Super set

6 overhead press

– 3 second hold at the top, 3 second decent

– Strict press until fatigued, then push press

6 pull-up negatives

– 3 second hold chin over bar, 3 second decent

– Weighted or banded

4×8

Banded bench press

3×12

Barbell good morning

Workout of the Day

CrossFit

  • 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
    Deadlift
    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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