CrossFit WOD – 9/25/18

Warm-up

Min 0-5

Row 10 Cal Slow

Row 20 Cal AFAP

Arm Circles x50

Superman x1 min + 20 reps

Single Arm Press (10R/10L)

Min 5-15

Barbell Prep:

Footwork (Push + Split)

Push-Press

Push Jerk

Split Jerk

Min 35-45

KB Prep:

Swing w/pinned Elbow x10

Clean x5

Jerkx5

Clean and Jerk x3 Each arm

Cooldown 57-60

15-25: Push Press (Build to a 5RM)
25-35: Push Jerk (Build to a 3RM)
35-45: Split Jerk (Build to a 1RM)
45-57: Metcon (AMRAP – Reps)

AMRAP 12

Row 30 Cal

KB C&J x20 (10r/10L)

CoolDown

GF Gymnastics Wrist /Forearm Stretch

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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