CrossFit WOD 1/7/20


Half plank w/clam

Modified archer

Upright row

Upright row to front rack

High hang muscle clean

Hang muscle clean

Muscle clean

Power clean prep

Hang power clean

Power clean

Metcon prep

Dip support (rings or boxes)

Bottom dip support


Muscle Clean (3×2)
Power Clean (3×2)

*Across for both

**The mechanics established during the muscle clean should spear head the efforts of the power clean.

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
*Sound mechanics, coupled with speed will yield quite the kick in the lunge and arms.

**Weight should allow for rounds 21 and 15 to be done with a single break.

9 should be all grind.

***Dips will slow even the strongest person down. Be smart and avoid going to failure.

Workout of the Day


  • Sunday, September 26th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    2mins Easy Row or Bike
    15 Air squats
    1 min Moderate Row or Bike
    10 Jumping air squat
    30 sec Hard ROw or Bike
    Max 2 for 1 air squats in 30 seconds

    B. Mobility
    90/90 hip stretch
    60sec per side

    C. Specific
    5 Back squats
    100m Run or row @easy
    4 Front squats
    100m Run or row@moderate
    3 OHS
    100m Run or row@HardMetconA: Metcon (Time)For time
    50 Back squats 135/95lbs
    1km Run
    50 Front squats 95/65lbs
    1km Run
    50 Overhead Squats 75/55lbs
    1km RunKG:
    -Back squat 60/43
    -Front squat 43/30
    -OHS 34/25
    Score: Time
    TC: 25mins

    Scaling options
    For time
    30-50 Back squats @light
    600-800m Run
    30-50 Front squats @light
    600-800m Run
    30-50 Overhead Squats @light
    1km Run

    For time
    50 Back squats @115/75lbs
    800m-1km Run
    50 Front squats @75/55lbs
    800m-1Km Run
    50 Overhead Squats @65/45lbs
    1km RunExtra AccessoryMetcon (No Measure)3 rounds
    20 Glute bridge
    20 Toes touches feet on ben…

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