Tag

Snatch
CrossFit Elizabethtown – CrossFit Warm-up High 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...
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Warm-up Runners stretch Elbow to instep Hand to overhead Inchworm Reverse inchworm Squat jumps Muscle Snatch Thruster/Power Snatch Prep: Front Squat Push Press Thruster Snatch pull-under Hang Snatch Power Snatch Metcon (Time) Partner WOD Wall walks x20 Thrusters x100 75/55 Wall walks x20 Power Snatch x100 75/55 Split reps evenly
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Warm-up Jump rope Pivot Lunge Pike Push-up RKBS KB Press Metcon 1 Prep 2 rounds X15 dubs X10 KBS *build in weight and skill Metcon 2 Prep: Strict HSPU Range Test Front Rack Lunge (Build in Weight, alternate legs. Metcon (AMRAP – Reps) Tabata Dubs KB Snatch *Circuit fashion. Metcon (AMRAP – Rounds and Reps)...
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Warm-up Bike 10 cal x3 *alt partners Med ball granny throws x 10 Clean Prep: Pull-under h/m/l Hang p.clean P.clean 3 position(h/m/l) Deadlift (5-5-5-5-5+) *No Hookgrip **Overhand Metcon (Time) 25 cal bike 25 Burpees to Target 25 Burpee Box jumps 15 Power Snatch 135/95
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Warm-up Before a Class Starts: CS: Activation 5 point Squat Press to OHS Sot Press 3×5 (Build) Snatch prep Pull-under (high/Med/Low) Hang Snatch Snatch DL + Pull-under Snatch Snatch Complex (Build) High Hang Snatch – (3×3) Hang Snatch – (3×2) Snatch – (3×1) Metcon (Time) Push-press Wallball X200
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Warm-up Metcon (5 Rounds for time) 500m Row Intervals: SPM Focus R1:20 R2:28 R3:20 R4:30 R5:20 Kettlebell Snatch (5×1 minute intervals) Switch arms @ 30sec
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Warm-up CS: Activation before class Row 250m/200m Push-up to to touch x10 Row 250m/200m Overhead Squat x10 Sot Press 3×5 Build Snatch Prep: Deadlift Pull-under Hang Snatch Deadlift + Snatch Toes to Bar Prep: Leg Lift x5 Toes to bar x3 Snatch Grip DL + Snatch (10×1) *EMOM **Build Metcon (AMRAP – Rounds and Reps)...
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Warm-up High knees Butt Kickers Superman flutters V-ups 2×45:15 Sot Press 3×5 *Build -Pull-unders -Hang Snatch Deadlift + pullunder -Low Hang SNDL + pull-under -Snatch Deadlift + Low Hang Snatch Metcon Prep: x3 2for1 Wallballs x3 pull-ups 2-3 rounds building to Wallball weight. Snatch Complex (10×1) Snatch DL + Snatch (below Knee) *Emom **Build each...
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Warm-up Min 0-5 Run 400m Min 5-10 Sot press 3×5 *Build Min 10-15 Pull-under Hang Snatch Snatch Min 30-40 Metcon Prep Kip Swings Knee tucks Leg lifts Toes to Bar 40-48 OHS x5 Toes to bar x5 *2 rounds building to metcon weight 15-30: Snatch (2-2-2-2-2) *Build **One round every 2 min 48-60: Metcon (Time)...
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Warm-up 45:15×3 Jump Rope Hand Release Push-ups PVC Overhead Squats Snatch Prep: Pull-under Hang Snatch DL + Pull-under Deadlift + Pull Under Snatch Deadlift + Hang Snatch Below Knee Metcon Prep HSPU Strength Test *Utilizing AB mats, see how low you are able to decent while also retaining your ability to prep arms back to...
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Workout of the Day

CrossFit

  • 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
    Deadlift
    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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