Metcon (No Measure) Straddle Splits (Shoes on; on rubber” Med ball Assist) 2 Min Side Step (Bands around Knee) 1×50 Back Ext x25 Hip Thrust x25 Metcon (AMRAP – Reps) 10 Min Amrap x10 Front Squats 205/135 (From Ground) x15 Chest to Bar Pull-ups Metcon (AMRAP – Reps) 10 Min Amrap Back Squats x15 135/95...
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Metcon (No Measure) Wrist Mobility side-lying t-spine x10 Superman w/Arm Swing (Head high) x10 Goblet Squat x10 2 rounds CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10...
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CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep CrossFit Games Open 16.1 Scaled (AMRAP...
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Metcon (No Measure) Goblet Squat x15 OHS x15 Sot Press x15 2 rounds Olympic Lifting Total (Total Weight) 15 min per movement. Extra: Metcon (AMRAP – Rounds and Reps) x15 Chest to bar pull-ups x10 Calorie Ski-Erg x5 Deadlift @ 75-80% 15 min Amrap
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Metcon (No Measure) Banded Superman Pull-aparts x15 Sot Press x15 OHS x15 2 rounds Snatch Balance (1-1-1-1-1) After every successful rep prefer 5 OHS. Metcon (AMRAP – Reps) 10 Min Amrap x5 Chest to bar Pull-ups x10 S2OH x15 OHS
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Metcon (No Measure) side lying t-spine x10 Band assisted Reverse Lunge x10 Sot Press x15 High-Hang Snatch (3×3 ) Focus on speed and consistency. Move up in weight slow each set. One set every 90 sec. **Squat these please Snatch (5×3) Stay consistent with your reps. Be patient as you pull from the ground and...
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Metcon (No Measure) 2×10 Squat Therapy Goblet Squats Tabata Dubs Metcon (Weight) Back Squat x10 RDL x10 4 Rounds. Bar comes from the ground, Super-set both movements. Rest after you have completed a set of both movements. Keep the weight the same for all Sets. Metcon (AMRAP – Reps) AMRAP 15 OHKB Carry. 100ft Chest...
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Metcon (No Measure) Squat Therapy 2×10 Goblet Squats 2×10 Back Squat (One set every 2 min) S1 x4 @ 70% S2 x4 @ 75% S3 x2 @ 80 S3 x2 @ 85 S4 x1 @ 90 S5 x1 @ 95 S6 x1 @ 98-100 S7 x1 @ 100+ S8 x1 @ 100+ Metcon (AMRAP –...
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Metcon (No Measure) y’s/t’s x20 Squat Therapy (No Wall) x10 Kneeling Jump x10 Power Clean + Push Jerk (2-2-2-2-2-2) Build to the heaviest AND CLEANEST 2 rep that you can over the course of 6 sets. Metcon (AMRAP – Reps) 6 Min Amrap Hang Squat Clean x2 Chest to Bar x6
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Metcon (AMRAP – Rounds and Reps) 48 Mn AMRAP 9 C2B 5 Burpees 4 Power Cleans 205/135
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Workout of the Day


  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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