CrossFit WOD 1/28/20


Banded ankle mobility

Banded hip mobility

Back bend/asst back bend

T/y/I x8 each

2 rounds

Push ups

Pike push-ups


Clean deadlift

Muscle clean

Power clean high

Power clean mid

Power clean low


Metcon (Weight)

With a Running Clock

Min 0-10

x10 push-ups

Power clean 3-2-1

Min 10-20

x10 HSPU/Pike Push-ups

Cleans 3-2-1

Min 20-30

Clean – Build to a 2RM
*As the movement progresses and ROM increases, be passionate about making the movement correct.

**Learn to move moderate to heavy weight efficiently while under fatigue.

Workout of the Day


  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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