CrossFit WOD – 9/8/18

Warm-up

Min 0-10

Forward/backward Sprints x10

downward Dog to push-up x10

Kb windmill x10

Half Kneeling Press x10

Min10-15

Push-Press Prep:

Press

Dip/Drive

Push-Press

Min 25-40

Metcon prep

Run 200m

x3 push Press

x5 Knee Tucks

Run 200m

x3 Push-Press

x5 Toes to Bar

15-25: Push Press (Build to a 3RM)
40-60: Metcon (Time)

Run 400m

x21 push press 95/65

X12 toes to bar

3 RFT

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

CrossFit Teens

Archives