CrossFit WOD 7/14/20

Warm-up

0-5:00

Briefing

5:00-20:00

Squat Therapy

Pass Throughs

High Pull

High Pull to Press

High Hang Muscle Snatch

High Hang Power Snatch

Low Hang Power Snatch

Power Snatch

Squat Snatch

20:00-35:00

1 Power Snatch + 2 Squat Snatches (1-1-1-1-1)

Same weight across

Metcon (Time)

35:00-40:00

Lat press down

Knee tucks

Straight leg raises

Toes to Bar

40:00-55:00

21-15-9

Hang Power Snatches 95/65

Toes to Bar

55:00-60:00

Cool down and cleanup

Workout of the Day

CrossFit

  • 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
    5x/leg
    5 seconds contraction, pushing against the band with your foot
    5 seconds stretch, pulling your foot back
    https://www.youtube.com/watch?v=1RohXn9h21c

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

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

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