CrossFit WOD 10/29/19

Warm-up

High knees

Burpees

Plate bounds

x2 30s rounds

Clean/F.S. Prep

Front rack mobility

Front squat

Pull-under

Hang P. clean

P. Clean

Running prep

Slow March

Jogging march

Running March

Learn to fall

400m of practice.

3.2.1.Go!

Josie (Time)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

For time, wearing a 20-lb. vest:

1-mile run

Then, 3 rounds of:

30 burpees

4 power cleans

6 front squats

Then, 1-mile run

Men: 155 lb.

Women: 105 lb.
*Keep the effort on the runs under 10m. If your mile time exceed 10m consider shortening the distance.

**The bar should be inconvenienced weight, but still wishing a realm that you are confident with.

***Keep small achievable goals on the burpees to ensure Effie the movement.s

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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