CrossFit WOD – 8/10/15

Metcon (No Measure)

Hip Mobility

Then

3 rounds not for time

Goblet Squats x8

Squat Therapy x10

Superman to V-up x 5 Each way

Back Squat (5×2-3 @ 85%)

Metcon (AMRAP – Rounds and Reps)

Every 3 min until Failure

Boxjump x4 20/24

Deadlift x4 135/185

2 Rounds

Reps Increase by 4 every round until reps cannot be completed in 2 minutes

Metcon (No Measure)

Extra Work

3 RNFT

x15 GHD Sit-ups

x10 Standing Dumbbell Press(AHAP;Increase from last week)

x2 Rope Climbs

Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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