CrossFit WOD 2/4/20


Power warm-up

Med ball chest pass

Med ball granny shot (overhead)

Deficit Clean Deadlift (stand on 35# plates)

Clean deadlift

Muscle clean

Power clean high

Power clean mid

Power clean low

Metcon (18 Rounds for weight)

Power Clean Waves

5-3-1 x 3


3-2-1 x 3
*There are 18 total sets of power cleans.

**Increase load every wave.

***There is ample amount of time to develop the movement. Resist big jumps, create a crisp movement, then challenge the consistency with weight.

****If you peak early, drop to 60% of your heaviest weight and complete the remaining waves with a deep focus.

Workout of the Day


  • 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
    5 seconds contraction, pushing against the band with your foot
    5 seconds stretch, pulling your foot back

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

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

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