CrossFit WOD 12/11/19

Warm-up

Medball front squat

Med ball jump (at waist)

Burpee

Burpee to plate

High hang muscle clean + push press

Hang power clean + tall jerk

Clean + jerk

Metcon prep:

Discuss scaling and time domains

3.2.1.Go!

Hang Clean & Jerk (5×2)

*This is practice, not performance.

**Increase weight every set,

***Retain the elegance of the lift, with the efficiency of conditioning.

Metcon (Weight)

Wall balls x15

Burpee box jump overs x10

Hang squat clean and jerk x5

Every 5m for 25m
*Maintain the same weight for the barbell across all 5 sets.

**Try and match your time each round. Inconsistent times means too much effort was spent.

Workout of the Day

CrossFit

  • Friday, September 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    EMOM 4
    Odd: Bike/Row/Ski
    Even: 1 moderate height box jump 3,5,7 sec

    B. Mobility
    PNF hamstring stretch
    5x/leg
    5 seconds contraction, pushing against the band with your foot
    5 seconds stretch, pulling your foot back
    https://www.youtube.com/watch?v=1RohXn9h21c

    C. Specific
    2 sets
    -5/5 Airplanes
    -7/7 Pause bulgarian split squats
    -9 Band pull apartsWeightliftingA: Deadlift (5 reps E2MOM x 4)Every 2mins for 8mins
    5 reps @75%
    Recovery Bike/Row/Ski

    Score: Weight on the deadlift
    TC: 8mins

    Scaling options
    Beginner
    EMOM x 4 sets
    Min 1: 3-5 reps @moderate
    Min 2: Recovery Bike/Row/Ski

    Intermediate
    As writtenMetconB: Metcon (AMRAP – Reps)EMOM 24minutes
    Min 1: 200m Run
    Min 2: 12-16 Front rack lunges 95/65lbs
    Min 3: 3-4 Wall walks
    Min 4: 10-12 KB swings 32/24kgKG: 40/30
    Score: Total reps (exclude the run)

    Scaling options
    Beginner
    Min 1: 100m Run
    Min 2: 12-16 Front rack lunges @light
    Min 3:…

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