CrossFit WOD – 11/3/15

Metcon (No Measure)

Side Lying T-spine x10

Sot Press x10

OHS x10

2 rounds

Squat Snatch (Perform one set every 2 min)

S1 70% x3

S2 75% x3

S3-S5 80% x3

These are NOT tap and go unless you have 10# plates or more on each side.

Do not drop the 10’s, instead use them as a guide to lower the bar slowly and build some strength and control with the movement.

Metcon (Time)

4 RFT

Dips x15

Front Squat x7

Toes 2 Bar x15

**F.S. will come from the ground.

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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