CrossFit WOD 1/30/20

Warm-up

Upright row w/hold

Upright row to overhead

BN press/half squat/squat

Deficit (on plates) demo & prep

Perform 3×5 across

SGDL demo and prep

Perform 3×3 across (increase weight for deficit)

Muscle snatch demo and prep

Power snatch demo and prep

Snatch demo and prep

Metcon (5 Rounds for weight)

Deficit Snatch Deadlift

3×5

Snatch deadlift

3×3

Muscle snatch

4×3

Power snatch

5×2

Snatch

5×1
*Build after every 4th min

**Maintain the weight across until the single snatch is complete.

***This is an incredible chance to improve your snatch.

****As the movement evolves, retain the characteristics of the previous lesson.

Workout of the Day

CrossFit

  • Sunday, December 5th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    Warm up

    A. General

    EMOM 6mins

    1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

    2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

    3- 20 Seconds/side PNF lat stretch on floor

    https://www.youtube.com/watch?v=2F-wH4sDFho

    B. Mobility

    Prayer stretch with foam roller

    3 x 5-10 breaths while holding the stretch

    Time:6:50—>

    https://youtu.be/9LJDGUulS_8

    C. Specific

    2 sets

    -7 Banded W-Y

    -5 beat swings

    -7 Ring rows + pause

    -5 beat swings

    7 V-ups
    Metcon
    A: Metcon (Time)
    For time

    100 Sit-ups

    10 Wall walks

    75 Sit-ups

    7 Wall walks

    50 Sit-ups

    5 Wall walks
    Score: Time

    TC: 20mins

    Beginner

    For time

    50 Sit-ups

    10 Inch worms

    35 Sit-ups

    7 Inch worms

    25 Sit-ups

    5 Inch worms

    Intermediate

    For time

    100 Sit-ups

    5 Wall walks

    75 Sit-ups

    3 Wall walks

    50 Sit-ups

    1 Wall walks
    Extra Accessory
    Metcon (Weight)
    Wide stance Good morn…

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