CrossFit WOD – 9/8/15

(No Measure)

Hip Mobility

10 Scorpions

10 Goblet Squats

15 Sots Press

Back Squat (Every 2 Minutes)

S1@65%x8

S2@70%x6

S3@75%x4

S4@80%x3

S5@85%x2

S6-10@90%x1-2

Metcon (AMRAP – Rounds and Reps)

9 AMRAP

10 Pullups

30yd Suicide

Rx+ Chest to Bars

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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