CrossFit WOD – 9/11/18

15-30: 3 Position Clean (Build to a heavy complex)



Min 1-10

200m run

x10 Broad jumps

200m run

x10 Plyo Push-ups

200m Run

x10 Air Squats

Min 10-15

Clean Prep:

Footwork x10 h/m/l

High hang Clean x10

Hang Clean x10

Clean x10

30-60: Metcon (10 Rounds for time)

400m Repeats

-Run at top effort.

-Recovery between each round should be 2-3 min.

Workout of the Day


  • 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
    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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