CrossFit WOD 12/3/2020


EMOM x 15mins

1st – 5 Broad Jumps

2nd – 8-10 Band Pull Throughs

3rd – Assault Bike or Row 30 sec (increase pace each minute from easy to tough)

Segmented Clean Deadlift (3-3-3-3-3)

Tempo: 3131

Watch video below for example.
Same weight across

Metcon (No Measure)

5 Sets – Increase effort

10 Sumo Deadlift High Pull

rest 15sec

20 Russian Twists (20/14lbs)

rest 15sec

5 Box Jump Overs (choose a tough height – touch top of box on the way over)

rest 15sec

Row 18/15 Calories (your pace each set)

rest 90sec

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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