CrossFit WOD 10/8/18

Warm-up

Min 0-5

Behind the Next Press x10

Overhead Lunge x10

Back Squat + Sot Press + Overhead Squat x8

Min 5-15

Footwork/Timing

Pull under

Hang Snatch

Snatch

15-30: Snatch + OHS (1+3)

Build to a heavy Complex30-45

Metcon Prep:

KB/DB Snatch x5

Burpees x5

R1: Light Weight

R2: Metcon Weight

R3: Heavier than Metcon Weight

45-60: Metcon (Time)

KB/DB Snatch x50

Box Jump Overs x50

2 RFT

Workout of the Day

CrossFit

  • 2/18/19

    CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
    Squat/Sprawl/Squat x10
    KB Hollow w/flutter x1 min
    Supine W/Y x10

    Snatch Prep:
    Drop Snatch
    Pull-under
    Hang Snatch
    Snatch
    Touch N’Go Standard

    Metcon Prep:
    3 Rounds
    5 Wallbals
    3 Burpees
    *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
    **Build
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    Burpee
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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