CrossFit WOD 2/12/19

Warm-up

Reverse Hyper Extension x30-50

Side Plank 1 min

Press to Sit-up 25/10 x20

Clean Prep:

Pull-under

Press

Hang Clean

Pause Jerk

Clean

Jerk

Metcon Prep:

RKBS + KBS

5+5

*Build to Weight over 3-4 sets

Clean and Jerk (5×1+2)

*Build

Death by Kettlebell Swing (AMRAP – Reps)

Begin at 5

Add one rep every minute

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Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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