CrossFit WOD – 7/21/15

WarmUp

Coach’s Choice

 

Strength

Power Snatch + Squat Snatch (6×2)

Start @ 70% and then build over the course of 6 sets

Perform 2 Set every 2 minutes

Post your scores to the Whiteboard.

 

Metcon (AMRAP – Reps)

Power Snatch 135/85

Ring Dips

1-2-3-4-5-6-7-8-9-10………

9min AMRAP

 

Scaleble Options

Level 1 – 115/75

Level 2 – 95/65

Level 3 – 85/55

Level 4 – 65/45

**you can also use the same weight that you finished your Strength word with.

Post your scores to the Whiteboard.

 

Metcon (Weight)

Bench Press
Find your 3 rep max.
Close Grip

Post your scores to the Whiteboard.

Then

4×5 @ 90% of 3 Rep max

Superset with

Weighted Pull-ups – go heavier than last week.

4×5

Workout of the Day

CrossFit

  • 2/18/19

    CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
    Squat/Sprawl/Squat x10
    KB Hollow w/flutter x1 min
    Supine W/Y x10

    Snatch Prep:
    Drop Snatch
    Pull-under
    Hang Snatch
    Snatch
    Touch N’Go Standard

    Metcon Prep:
    3 Rounds
    5 Wallbals
    3 Burpees
    *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
    **Build
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    Burpee
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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