Metcon (No Measure) With a running clock. Min 0-15 Every 90 sec Overhead squat x3 Increase weight each set Min 15-18 rest Min 18-28 Overhead squat x6 Chest to bar pull-ups x6 Push press x6
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Pull-ups (3-3-3-3-3 build to a 3RM) Handstand Push-ups (3xME) Use three sets to acquire as many reps as possible Metcon (4 Rounds for reps) Every 4 min for 16 min Run 200m Then max rounds 5 chest to bar pull-ups 8 handstand push-ups
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Unbroken HSPU (AMRAP – Reps) HSPU/C2B (AMRAP – Reps) 3 HSPU 3 C2B pull-ups AMRAP 5
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Muscle Snatch (3-3-3 Building) Snatch (2-2-2-2-2 Buildsd) Metcon (AMRAP – Rounds and Reps) Overhead Squat x4 Chest Bar Pull-ups x8 Amrap 7
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Metcon (Time) Partner WOD 1 mile run 80 burpees box jumps 60 DB/KB Front Squats 40 chest to bar pull-ups 1 mile run
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Metcon (AMRAP – Reps) AMRAP 15 35 Dubs 18 Overhead Squats 10 chest to bars
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Gymnastics 30 Pull-ups/ Chest to Bars (30) For Time Metcon Metcon (Time) 5 RFT 10 T2B 20 Wall Balls #20/14 10 T2B 2 Min Rest Every Movement must be done unbroken. If you break there is a 200 meter run penalty.
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Zimmerman (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-ups In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010 To learn more about Zimmerman click here
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Metcon (3 Rounds for time) With a running clock Min 0-8 55 pull-ups 12 Deadlift Min 8-10 Rest Min 10-18 75 Ring Dips 21 Hang Power Cleans Min 18-23 Rest Min 23-?? 30 Chest to Bar Pull-ups 30 handstand push-ups 3 squat snatches
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Metcon (AMRAP – Reps) With a running clock Min 1-15 Run 1 mile 50 pull-ups Max power cleans Min 15-25 Run 800m 25 chest to bar pull-ups Max power cleans (lighter than first set)
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Workout of the Day


  • 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
    Hang 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
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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