CrossFit WOD 10/30/19


Banded W/Y x15

BN press x10

Press prep:

Midline Chat


Metcon Prep:

Knee tucks/Toes to Hips/Toes to bar

Box jumps (practice bounding)


Shoulder Press (5×5)

* Across. 8m to h hold to a working weight

**Stop on your chest for each rep.

***Rep 5 of each set should be near failure.

Metcon (AMRAP – Rounds and Reps)


Box jump overs x8

Toes to bar x6

Push-ups x4
*Set your rotation up to be very tight and efficient. There will be a lot of transitions so we want to conserve time.

**maintain a conservative pace in the beginning that builds in speed as the workout progresses.

***This is an excellent workout to try toes to bar and full scale push-ups.

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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