CrossFit WOD 1/12/2021

Warm-up (No Measure)

Complete 3 Rounds:

Single Arm Ring Row x 5/each arm

Rest 20sec

Cal Row x 12

Rest 20sec

Half Kneeling Landmine Press x 5/each arm

Rest 20sec

10 Wall-Ball Push-Presses (Lighter ball)

(AMRAP – Rounds and Reps)

AMRAP 3:

5 Strict Pull-ups

5 Shoulder Press

Rest 2 Min

AMRAP 3:

5 Pull-ups

5 Push Press

Rest 2

AMRAP 3:

5 C2B Pull-Ups

5 Shoulder-to-Overhead
*Bar weight should increase each round

Workout of the Day

CrossFit

  • Friday, July 23rd 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    30 sec Row or Bike
    30 sec Inch worms

    B. Mobility
    Rotating scorpions
    60 seconds

    C. Specific
    3 sets
    10 sec Wall facing HS hold
    5 Bench press @ascendingGymnasticsA: Metcon (Weight)3 sets
    5-10 Bench press @60%
    30 sec HS hold

    Rest 90 seconds between sets

    Score: Weight used across each set
    TC: 12minsScaling options
    Beginner
    3 sets
    5-10 Bench press @light-mod
    30 sec Hand plank hold

    Intermediate
    3 sets
    5-10 Bench press @60%
    30 sec Piked HS holdMetconB: Metcon (4 Rounds for time)4 rounds, each for time
    200m Run
    25 DB Deadlift @2×50/35lbs
    6 Bar Muscle-ups
    Rest 1 minutes

    KG: 22.5/15
    Score: Time of each round
    TC: 18minsScaling options
    Beginner
    4 rounds, each for time
    100m Run
    15 DB Deadlift @2xlight
    6 Jumping pull-ups @2sec down
    Rest 1 minutes

    Intermediate
    4 rounds, each for time
    200m Run
    25 DB Deadlift @2×35/25lbs
    6 CTB or Assisted CTB
    Rest 1 minutesExtra Access…

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