Day

November 16, 2021
CrossFit Elizabethtown – BurnX   Metcon Metcon (4 Rounds for reps) 10minutes 30sec max DB Push Press *30sec off* 10minutes 30sec max DB Power Clean *30sec off* 10minutes 30sec max DB Front Squats *30sec off* 10minutes 30sec max DB Squat cleans *30sec off* All movements 2×50/35lbs Each “round” is a movement
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CrossFit Elizabethtown – CrossFit   Warm-up (No Measure) A. General 60sec Row 5/5 World’s greatest stretch 10 Rotating scorpions B.Specific @30-40% 3 Snatch First pull 3 box jumps 3 Snatch high pulls 3 box jumps 3 muscle snatch 3 box jumps 3 Power Snatch + 3 Squat Snatch Weightlifting A1: Snatch (4x 3 + 3...
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Workout of the Day

CrossFit

  • Saturday, December 4th 2021

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

    60sec Row/Bike/Run/Ski @ easy

    30sec Banded good mornings

    45sec Row/Bike/Run/Ski @ Moderate

    30sec Banded T pull aparts

    30sec Row/Bike/Run/Ski @ Hard

    B. Mobility

    Front rack bent elbow stretch

    5 x/side 5sec contract + 5 sec relax

    https://youtu.be/-3S0gZ3xL10

    C. Specific

    2 sets

    3 clean first pull

    3 hang muscle clean

    3 low hang power clean

    3 jerk dips

    3 push press

    3 Push Jerk

    3 tempo clean & jerk

    5-10 Cal Machine @hard
    Metcon
    A: Metcon (4 Rounds for reps)
    2 rounds

    AMRAP 2 minutes

    15/12 Cal Bike/Ski/Row

    Max Clean & Jerk 185/135 lbs

    Rest 2 minutes

    AMRAP 2 minutes

    6 Clean & Jerk 185/135 lbs

    Max Cal Bike/Ski/Row

    Rest 2 minutes
    KG: 80/60

    Score: Total reps

    TC: 14mins

    Scaling options

    Beginner

    2 rounds

    Amrap 2 minutes

    10/8 Cal Bike/Ski/Row

    Max Clean & Jerk @mod-heavy

    Rest 2 minutes

    Amrap 2 minut…

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