CrossFit WOD 12/30/19





Walking lunge x20

Push ups x10

2 rounds

Bench demo

Metcon prep

Front squat

Push press


Bench Press (5×6)


**Reps 5 & 6 should be challenging each set, yet maintainable.

Metcon (Time)

Front squat x10

Push press x10

Bar over burpees x10

5 rounds
*We are looking for rounds 1-3 to be very strong

**Round 4 should have a strong amount of fatigue

***The final round should be extremely labored and mentally challenging.

****Find a weight to match the intended effort is key to success today.

Workout of the Day


  • 12/01/2020

    CrossFit Elizabethtown – CrossFitWarm-upRoll Out:
    Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good conversation 😉
    [Optional video posted below. Covers a quick five (5) minute comprehensive roll out.]Skillwork (No Measure)Triple Unders/Double Unders:
    Take five (5) minutes to work on either variation. Would recommend mastery of the double under before attempting the triple under. It also wouldn’t hurt to throw in some single- unders. ()2-minute dubs (AMRAP – Reps)2:00 Max Effort double-undersMetcon (AMRAP – Rounds and Reps)AMRAP 20

    10 Ring Dips
    20 Cal Row
    30 Sit-Ups
    40 Double UndersIf Ring Dips are not feasible due to numbers/space, then substitute Hand-Release Push-Ups instead.

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