Ground Work W6-1

CrossFit Elizabethtown – Weightlifting

Snatch Liftoff (4×5)

65%

5# linear progression FROM WEEK 1.

Snatch Deadlift + P. Snatch to OHS (4×2+1)

65% of your Snatch

Linear progression of 5# per week.

Snatch Deadlift + Low Hang Snatch (3+3)

65% of your best snatch

Snatch Pull (3×5)

75% of your Snatch.

Linear progression of 5#

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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