CrossFit WOD 11/19/19

Warm-up

SG Barbell upright row

Strict power snatch H/m/l

Tall power snatch h/m/l

Pull-under h/m/l

power snatch h/m/l

3 POS power snatch

Metcon prep:

Low single/high single/double attempt

Burpee over bar efficiency

3 POS Power Snatch (5×2/5×1)

*Across on doubles; Build on singles

** “3 POS” refers to a high, mid, and low catch position.

***Be obsessive on position.

Metcon (Time)

150 double unders or 25 cal on bike

35 burpees over the bar

Workout of the Day

CrossFit

  • 7/9/20

    CrossFit Elizabethtown – CrossFitWarm-up0-5:00
    Briefing

    5:00-20:00
    Banded Pull Aparts
    OH Banded Pull Aparts
    Internal/external elbow rotations
    Yoga Pushups
    Plank Hand TouchesFloor Press (3-3-3-3-3)Go up in weight every roundMetcon (AMRAP – Reps)35:00-40:00
    Metcon Prep
    Double Under Work

    40:00-50:00

    10 AMRAP
    2-4-6-8-10…
    Hand Release Pushups
    5-10-15-20-25…
    Double Unders

CrossFit Teens

  • CrossFit Teens WOD 6/24/20

    Warm-up
    0-5:00

    Briefing

    5:00-20:00

    Scorpions x20

    Prone Y’s x20

    Prone I’s x20

    Prone Press x20

    Yoga Pushups x10

    20:00-35:00
    Floor Press (5-5-5-5-5)
    *increase weight every set
    Metcon (Time)
    35:00-45:00

    MB Front Squat

    MB Press

    Clean Technique

    45:00-55:00

    50 Wall Balls

    25 Power Cleans

    50 Wall Balls

    55:00-60:00

    Cool Down and Clean Up

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