CrossFit WOD 10/1/19

Warm-up

Run 400m

Skip forward, backward, side to side

Judo push up

Strict Knee tuck/leg lift

PVC Overhead squat

Metcon Prep:

Push Press

Knee tucks/Leg lifts w/kip

Snatch pull-unders

Push jerk

Toes to bar practice

Snatch w/pause @ waist

3.2.1.Go!

Metcon (No Measure)

Run 1200m/1000m/800m/400m/200m

Push Jerk x21

Toes to Bar x15

Power Snatch x9
*This is 5 rounds

**21 reps of push jerk and 15 reps of Toes to bar should be completed in 1-2 sets

***Squat Snatch should not be efficient with touch and go reps. find a weight that forces you to pay attention, but confidence to perform is still present.

****This is a grind. Set a conservative pace and attempt to maintain it.

Workout of the Day

CrossFit

  • 12/01/2020

    CrossFit Elizabethtown – CrossFitWarm-upRoll Out:
    Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉
    [Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]Skillwork (No Measure)Triple Unders/Double Unders:
    Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders. ()2-minute dubs (AMRAP – Reps)2:00 Max Effort double-undersMetcon (AMRAP – Rounds and Reps)AMRAP 20

    10 Ring Dips
    20 Cal Row
    30 Sit-Ups
    40 Double UndersIf Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.

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