CrossFit WOD 1/30/20


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


Snatch deadlift


Muscle snatch


Power snatch



*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


  • 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 ()

CrossFit Teens