CrossFit WOD 10/12/18


Min 0-10

Tuck Jumps

Mt. Climbers

Babie Rolls

45:15 x3

Min 10-20

Hang Power Clean Prep:


High Hang


Min 20-25


MIn 35-45

Metcon Prep:

DB Hand P. Clean and jerk x5

Dubs x20

2 rounds

25-35: Hang Power Clean (Build to a 5RM)
45-60: Metcon (AMRAP – Rounds and Reps)

DB/KB Hang P. Clean and Jerk x10

Dubs x50

Amrap 14
Utilize 2 KB/DB

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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