CrossFit WOD 11/29/19


Seated wall slides

Standing lag slides

Dynamic medball plank 30s

Push up x5

3 rounds

Push-jerk prep

Press in dip (three different depths to identify high, medium, and low.)

Tall jerks

Push jerk (coach two count tempo.)

Metcon Prep:

Demo movements

Super set bench and high pulls to find working weights.

Push Jerk (4×3)

*Utilize three different depths during the catch.

**The goal is to increase ROM and develop comfort deeper in the squat.

***Keep weight across.

Metcon (Time)

Bench x10


Air Squat x30

5 rounds
*First three rounds of bench should remain unbroken. Final two should require multiple sets

**Keep the high pulls and air squats moving fast and near unbroken for the 5 rounds.

Workout of the Day


  • Monday, November 29th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    60sec Row
    30sec World’s greatest stretch (15sec/side)
    30sec Rotating full squat T spine rotations

    B. Specific
    2 sets
    -5 Muscle snatch
    -5 Power snatch balance
    -5 Tall Power SnatchWeightliftingA: Metcon (Time)For time
    60 Power Snatch @50%Score: Time
    TC: 12mins

    Scaling options
    10 x 6 Power Snatch @light-mod
    *Work on getting the athlete to full hip extension.

    60 Power Snatch 75/55lbsMetconB: Metcon (2 Rounds for time)Every 10mins x 2 sets
    Partition the reps however you like:
    30 Burpee box jump overs 24/20″
    60 Pistols
    90 Kettlebell swings 24/16 KgScore: Each set for time
    TC: 20mins

    Scaling options
    Every 10mins x 2 sets
    Partition the reps how you like:
    20 Burpee box jump overs @low
    40 Heel Lock or Pistol to Band
    80 RKBS @Moderate

    Every 10mins x 2 sets
    Partition the reps how you like:
    25 Burpee box jump overs @24/20″
    30 Pistols OR…

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