CrossFit WOD 10/2/19

Warm-up

Banded side steps

Banded Squat

Iso pull

Iso Squat

2 rounds 30 sec each

Pick drill

Catch to extension

Thruster Prep

Front Squat

Push Press

Thruster

Metcon (Weight)

Every 3 min for 30 min

Row 300/250m

x6 Thrusters
*Row should take no longer than 1 minute. Adust the distance to match your abilities

**Increase weight on thrusters each round.

***Set a plan of attack. Know the weights you will need. ****Consolidate weights as you can so your friends are not searching for weights.

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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