CrossFit Elizabethtown – BurnX
Metcon
Metcon (8 Rounds for time)
E5MOM for 40minutes
8/8 DB Lunges 1×50/35lbs
8/8 DB Shoulder-to-overhead
16 Cal Row
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…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#