CrossFit WOD – 11/2/15

Metcon (No Measure)

Deep breathing

Hip Mobility

Goblet Squat x8 w/2 Sec Pause AT parallel not below.

Pause Back Squat (3×1 @ 60% )

EMOM 3

Then

Back Squat (Perform one set every 90 Sec)

S1 @ 70% x6

S2 @ 75% x4

S3 @ 80% x2

S4 @ 85% x2

S4-5 @ 90% x1

Metcon (AMRAP – Reps)

KB Hip-to-OH x10R/x10L

Single Unders x50

9 min AMRAP

Workout of the Day

CrossFit

  • Tuesday, October 26th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    3min Row @easy

    B. Mobility

    Prone PVC shoulder dislocates

    10 reps

    https://youtu.be/JEWmoIwYUb0

    C. Specific

    3 sets

    3-5 Beat swings

    3-5 Transition mu

    Transition Mu

    Beginner: https://youtu.be/QYFJ108HOC8

    Intermediate: https://youtu.be/vs_ZlCrxfQ4

    Advanced: https://youtu.be/spafzsIBzzI
    Metcon
    A: Metcon (Calories)
    5 rounds

    3min AMRAP

    6 Ring muscle ups

    12 Shoulder to OH 135/95 lbs

    Max Cal Row in remaining time

    1 min rest between amraps
    KG: 60/40

    Score: Total reps (Cals)

    TC: 20 mins

    Scaling options

    Beginner

    5 rounds

    3min amrap

    6-12 Ring Rows

    12 Shoulder to OH @light

    Max cal row in remaining time

    1 min rest between amraps

    Intermediate

    5 rounds

    3min amrap

    6 Box Transition ring muscle ups

    12 Shoulder to OH @95/65 lbs

    Max cal row in remaining time

    1 min rest between amraps

    COMP

    5 rounds, each for time

    3min…

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