CrossFit WOD 10/6/18

Warm-up

Min 0-15

Run 200m

DB/Kb Upright Row

Run 200m

DB/KB Press

Run 100m w/DB or KB

Min 15-20

Movement Prep:

Swing (Keep Elbow pinned)

Clean x5

Push-Press x5

20-60: Metcon (Time)

Run 400m

x15R/x15L DB/KB P. Cleans

Run 400m

x15R/x15L DB/KB Jerks

Run 400m

x200m DB/KB Carry

3 RFT

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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