CrossFit WOD – 9/23/15

Metcon (No Measure)

Emom 12

Min 1 Dubs x30

Min 2 Turkish Get-up x2 (1/1)

MIn 3 Ring Row x12

Split Jerk (8×2)

Increase load for the first 5 sets. Then hold weight for remaining 3 sets

Complete one set every 90 sec.

Metcon (Time)

5 Rounds for Time

30 Box Jump Overs 24/20

20 KB Snatch 53/35

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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