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

  • 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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