Tag

C&J
Warm-up Reverse Hyper Extension x30-50 Side Plank 1 min Press to Sit-up 25/10 x20 Clean Prep: Pull-under Press Hang Clean Pause Jerk Clean Jerk Metcon Prep: RKBS + KBS 5+5 *Build to Weight over 3-4 sets Clean and Jerk (5×1+2) *Build Death by Kettlebell Swing (AMRAP – Reps) Begin at 5 Add one rep every...
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Warm-up Row intervals 4 rounds R1- 22SPM R2 – 26 SPM R3 – 32 SPM R4- 22 SPM Clean Prep: Pull-under Tall Jerk Hang Clean Pause Jerk Clean & Jerk Clean and Jerk (6x 2+1) Build 2k Row (Time) Max Effort 2k Row
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Warm-up Pick Drill: 1 min Legs 1 Min Legs/shoulders 1 min Legs/Shoulders/Arms Clean & Jerk Prep: Pull Under Y’all Jerk Hang Clean Pause Jerk Clean Jerk Metcon (Time) Partner WOD Row 1k 30 CJ 95/65 Row 1k 30 CJ 135/95 Row 1k 30 CJ 185/125 Row 1k
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Warm-up Metcon (AMRAP – Rounds and Reps) Partner WOD Suicide Clean and jerk x7 Amrap 14 You go-I go
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Warm-up Suicides x5 Foam Roll: Calves Quads Low Back Seated shoulder slides x10 Standing shoulder slides x10 High jump/low jump x10 Singles x20 (10 slow/10fast) Single/double/single x10 Dubs x20 Workout rehearsal: Singles/dubs x30 Hang DB Clean & Jerk x10 (5R/5L) x5 Burpees 3 rounds, building to weight and skill for Metcon. Metcon (AMRAP – Rounds...
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Warm-up Min 0-5 Leg Swings Forearm Slides Overhead Squats Min 5-15 Snatch Pull-unders Hang Snatch Snatch Clean Jerk Min 15-20 Brief 20-45: Olympic Lifting Total (Total Weight) Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) MIn 45-50 Aquire Rower and establish Metcon area. 50-60: Metcon (2 Rounds for reps) AMRAP 4 Row 500m...
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Warm-up Min 0-10 Tuck Jumps Mt. Climbers Babie Rolls 45:15 x3 Min 10-20 Hang Power Clean Prep: Pull-under High Hang Hang Min 20-25 Brief MIn 35-45 Metcon Prep: DB Hand P. Clean and jerk x5 Dubs x20 2 rounds 25-35: Hang Power Clean (Build to a 5RM) 45-60: Metcon (AMRAP – Rounds and Reps) DB/KB...
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Warm-up Min 0-5 Row 10 Cal Slow Row 20 Cal AFAP Arm Circles x50 Superman x1 min + 20 reps Single Arm Press (10R/10L) Min 5-15 Barbell Prep: Footwork (Push + Split) Push-Press Push Jerk Split Jerk Min 35-45 KB Prep: Swing w/pinned Elbow x10 Clean x5 Jerkx5 Clean and Jerk x3 Each arm Cooldown...
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Warm-up Min 0-5 Side Shuffle x10 Line hops 100ft (L/R) Scorpions x10 Min 5-15 Hang Clean and Jerk Prep: Footwork in Rack Footwork w/overhead High Hang Clean Push-Press Hang clean Jerk Min 30-40 Establish Teams & Set up Areas 15-30: Hang Clean & Jerk (find a 5RM) *Focus on consistent Movement. **Weight achieved during this...
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Warm-up Side shuffle 100m l/r Run 400m Clean and Jerk Prep: Pull Under 1/4;Half;Full Tall Jerks x5 Hang Clean x5 Push Press x5 Clean x5 Jerk x5 clean and jerk x3 Clean and Jerk (x3) Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence....
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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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