CrossFit WOD 10/07/19


Bear crawl/ Crab Walk 50ftx2

Banded deadbug x20

Strict Hollow/arch

Chest to bar & Snatch practice

Hollow/arch dynamic

Press to OHS

Beat swings

Pull under + Hang Snatch



Chest to bar

10m to Practice/build weight

Metcon (Time)

x15 pull-ups/chest to bar pull-ups

x9 Bar over burpees

x3 Squat Snatch

4 rounds
*This is a potent combination of skillful gymnastics and Olympic lifting.

**Fatigue will increase window for mistakes. Move at a steady pace.

***Squat snatch weight be heavy singles dropped between each rep.

****Use entire 10m practice or warming up movements.

Workout of the Day


  • Saturday, December 4th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    A. General

    60sec Row/Bike/Run/Ski @ easy

    30sec Banded good mornings

    45sec Row/Bike/Run/Ski @ Moderate

    30sec Banded T pull aparts

    30sec Row/Bike/Run/Ski @ Hard

    B. Mobility

    Front rack bent elbow stretch

    5 x/side 5sec contract + 5 sec relax

    C. Specific

    2 sets

    3 clean first pull

    3 hang muscle clean

    3 low hang power clean

    3 jerk dips

    3 push press

    3 Push Jerk

    3 tempo clean & jerk

    5-10 Cal Machine @hard
    A: Metcon (4 Rounds for reps)
    2 rounds

    AMRAP 2 minutes

    15/12 Cal Bike/Ski/Row

    Max Clean & Jerk 185/135 lbs

    Rest 2 minutes

    AMRAP 2 minutes

    6 Clean & Jerk 185/135 lbs

    Max Cal Bike/Ski/Row

    Rest 2 minutes
    KG: 80/60

    Score: Total reps

    TC: 14mins

    Scaling options


    2 rounds

    Amrap 2 minutes

    10/8 Cal Bike/Ski/Row

    Max Clean & Jerk @mod-heavy

    Rest 2 minutes

    Amrap 2 minut…

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