CrossFit WOD 7/21/20

Warm-up

0-5:00

Briefing

5:00-15:00

Upright Row

Upright Row to press

High Hang Muscle Snatch

High Hang Power Snatch

Low Hang Power Snatch

Below Knee Power Snatch

Power Snatch

15:00-30:00

3 Position Power Snatch (1-1-1-1-1)

Hang; Below Knee; From Ground
Same Weight

Metcon (2 Rounds for time)

30:00-35:00

OH Squat Demo

Burpee Demo

35:00-55:00

21-15-9

OH Squats 95/65

Burpees over the Bar

10 min cap

5 minute rest

21-15-9

OH Squats 95/65

Burpees over the Bar

10 min cap

55:00-60:00

Cleanup and cool down

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…

CrossFit Teens

Archives