Day

October 11, 2021
CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 2 rounds @increasing intensity on each round 30 sec Row or Bike or Run 30s Scorpions 5/5 Dead bug B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale https://youtu.be/9LJDGUulS_8?t=418 C. Specific 3...
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CrossFit Elizabethtown – BurnX   Metcon Metcon (No Measure) EMOM 42 minutes Alternate Between – 200/150m Row – 60 Double-unders – 15 Box Jump overs 24/20″
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Workout of the Day

CrossFit

  • Saturday, October 16th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    5 min Bike, row, ski, or run

    *every min complete 3-5 burpees

    B. Mobility

    World greatest stretch

    2 sets of 10-15 rep/side

    https://www.youtube.com/watch?v=-CiWQ2IvY34

    C. Specific

    2 sets

    20 in-and-out plate hops

    3 Dual DB Deadlifts

    3 Dual DB snatch

    5 Dual DB hang Muscle cleans

    6 DB box step overs

    10 Cals @hard
    Metcon
    A1: Metcon (Time)
    For time

    400m Dual DB Run

    30 Dual DB snatch @2×50/35 lbs

    30 Dual DB Hang clean & jerks @2×50/35lbs

    30 DB Box step up overs @2×50/35 lbs

    200m Dual DB Run

    30 DB snatch @1×50/35lbs

    30 DB Hang clean & jerks @1×50/35lbs

    30 DB Box step up overs @1×50/35lbs

    100m Dual DB Run

    DB run: Carry both DB’s with you on the run in any form possible for you. (Ie: Farmers carry, front rack, mixed, ect..)
    KG: 22.5/15

    Score: Time

    TC: 30mins

    Scaling options

    Beginner

    For time

    400m Run

    30 Dual DB snatch @…

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