CrossFit WOD 1/17/20

Warm-up

Banded barbell wrist work x5

Hang and twist

Knee tuck

Half Lsit

Leg lift

Toes to bar

Dub prep

Singles

Single leg singles

Single double under attempt

Doubles

Strict Toes-To-Bar (6×5)

*Slow lower

**Close grip parallel arms.

***Sclae by performing leg lifts of the same rep scheme and slow lowering focus.

Metcon (No Measure)

Emom5

Hang with straight arms

M1-10s

M2-20s

M3-30s

M4-40s

M5-50s

M6-60s

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*Over 50% of the reps are in the first 2 sets. Budget, then push hard.

**if you’re conditioned enough scale up w/GHD.

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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