CrossFit WOD 3/24/20

Warm-up

20 Arm Swings

20 Leg Swings

20 Alt Lunges

10 Tuck Jumps

10 Air Squats

Sally Up/Sally Down with Pushups

You Tube the song Flower by Moby

When the lyrics say Bring Sally Down you should be at the bottom of your push-up. When they say bring sally up you should be at the top

Metcon (Time)

4 RFT

15 KBS

15 Goblet Squats

10 Snatches

10 Presses

Snatches and Presses are 5 on one arm and then 5 on the other.

Snatches are from the hip

Metcon (No Measure)

Tabata

20:10×8 Rds

Situps

Workout of the Day

CrossFit

  • 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
    Beginner
    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

    Intermediate
    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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