CrossFit WOD 11/9/19

Push Jerk (10×3)
Bench Press (10×3)

*Build for each set.

** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining.

Bench Press (10×3)

*Build for each set.

** If you peak before the 10th set. Drop to a challenging but completable weight and finish the remaining.

Metcon (AMRAP – Reps)

Tabata

RKBS

Rest 2m after every 8 rounds.

16 Rounds
*Pick a weight that will allow you to retain unbroken 20s intervals for the duration of this workout.

*Expect 10+ reps every round

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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