CrossFit WOD 1/22/20

Warm-up

Banded rotations 90 & @side

Push-ups

Strict pull-ups

3×6

Metcon (3 Rounds for weight)

DB Bench x10

Landline/DB/KB Row x10

5 rounds

Seated Lateral Raise (Tempo)

3×8 @ 0-3-3
*Across

**Use the rounds to log the weight used at each movement.

Metcon (AMRAP – Rounds)

AMRAP 9

8 KBS

5 Burpee to plate
*Greatly challenge the weight of your KBS.

**Burpees to a plate do not require you to stand fully.

***Move with urgency from start to finish.

Workout of the Day

CrossFit

  • Monday, November 29th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    60sec Row
    30sec World’s greatest stretch (15sec/side)
    30sec Rotating full squat T spine rotations

    B. Specific
    2 sets
    -5 Muscle snatch
    -5 Power snatch balance
    -5 Tall Power SnatchWeightliftingA: Metcon (Time)For time
    60 Power Snatch @50%Score: Time
    TC: 12mins

    Scaling options
    Beginner
    10 x 6 Power Snatch @light-mod
    *Work on getting the athlete to full hip extension.

    Intermediate
    60 Power Snatch 75/55lbsMetconB: Metcon (2 Rounds for time)Every 10mins x 2 sets
    Partition the reps however you like:
    30 Burpee box jump overs 24/20″
    60 Pistols
    90 Kettlebell swings 24/16 KgScore: Each set for time
    TC: 20mins

    Scaling options
    Beginner
    Every 10mins x 2 sets
    Partition the reps how you like:
    20 Burpee box jump overs @low
    40 Heel Lock or Pistol to Band
    80 RKBS @Moderate

    Intermediate
    Every 10mins x 2 sets
    Partition the reps how you like:
    25 Burpee box jump overs @24/20″
    30 Pistols OR…

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