CrossFit WOD 12/02/2020

Pull-ups (5-5-5-5-5)

Perform these as strict as possible. If need be, utilize a scaled variation that will give the same stimulus.

Metcon (Time)


Take a top down approach to warming up the clean.

Select a bar or PVC pipe.

Start with a muscle clean from the high hang (Hip pocket; Shoulders directly over the bar). Continue to descend to the Hang (right above the knees) and finally the mid shin, performing a series of thoughtful and deliberate repetitions at each starting position. Achieve a rep that would stand up to Coach Gary’s scrutiny 😉 prior to progressing through each; it should take about 5 reps. Repeat above protocol utilizing the power clean.

Take the same progressive approach through the press. Start with the strict press. Progress to the push press. Finish with the Push Jerk. Again, through each iteration, Achieve that “flawless” rep prior to progressing.

Accumulate a handful of reps with the weight intended to be used for the WOD. This should be a weight you are capable of completing all 6 reps prior to dropping the bar. This does not mean that you have to go unbroken, but the capability is there.

Rev the engine:

2 Rounds:

2 C&J

1 Pull-Up

2 Push-Up

3 Air Squat

1 or both rounds at game pace.

“Cindy Meets Grace”

5 RFT:

6 Clean & Jerk [*135/95]


2 Rounds of Cindy:

5 Pull-Ups

10 Push-Ups**

15 Air Squats

*Remember, select a weight in which you possess the capability to complete all 6 reps without dropping.

**Don’t hesitate to scale or replace if shoulders/triceps are not feeling up to the task.

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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