CrossFit WOD 12/17/19


SG upright row

Upright row to overhead

BN Press

Muscle Snatch prep:

High hang Muscle snatch

Hang Muscle snatch

Muscle snatch

Snatch Prep:

High hang snatch

Hang snatch


Muscle Snatch (4×3)



***It’s all about the hips.

****Expect to relearn alot with these.

Metcon (4 Rounds for weight)

x10 Lateral burpees over the bar

X3 Squat snatch

AMRAP 4 x 4
*Increase weight as your fatigue and proficiency allow.

**We will see a big variance in ability with this workout. Some may leak early, while other operate near optimum abilities.

***2m rest between each AMRAP.

****Feel free to drop the bar, but have urgency in performing all three once you began. Don’t begin until you are commit, listen to the body.

Workout of the Day


  • Sunday, September 26th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    2mins Easy Row or Bike
    15 Air squats
    1 min Moderate Row or Bike
    10 Jumping air squat
    30 sec Hard ROw or Bike
    Max 2 for 1 air squats in 30 seconds

    B. Mobility
    90/90 hip stretch
    60sec per side

    C. Specific
    5 Back squats
    100m Run or row @easy
    4 Front squats
    100m Run or row@moderate
    3 OHS
    100m Run or row@HardMetconA: Metcon (Time)For time
    50 Back squats 135/95lbs
    1km Run
    50 Front squats 95/65lbs
    1km Run
    50 Overhead Squats 75/55lbs
    1km RunKG:
    -Back squat 60/43
    -Front squat 43/30
    -OHS 34/25
    Score: Time
    TC: 25mins

    Scaling options
    For time
    30-50 Back squats @light
    600-800m Run
    30-50 Front squats @light
    600-800m Run
    30-50 Overhead Squats @light
    1km Run

    For time
    50 Back squats @115/75lbs
    800m-1km Run
    50 Front squats @75/55lbs
    800m-1Km Run
    50 Overhead Squats @65/45lbs
    1km RunExtra AccessoryMetcon (No Measure)3 rounds
    20 Glute bridge
    20 Toes touches feet on ben…

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