CrossFit WOD – 7/30/2015

Front Squat (Build to a Heavy 5RM)

This could be anything. You all have been squating like beast! Feel free to go as heavy or light as you want.

Your effort should match your mindset.

Metcon (Time)

5 RFT

Over Head Walking Lunge 45/25 (plate) 50Ft

x15 Pull-ups

x7 Front Squats @ 70 % of 5RM previously established. Pull from floor.

Coaches Choice (No Measure)

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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