CrossFit WOD 12/07/19

Warm-up

V-up x10

Hollow body flutter x30s

Half L-sit 10s each

Leg (hanging)

Plyo push-up x5 each arm over a plate.

3

Rounds

Sprawl on mat 45s

Straddle stretch to heels over head x5

3 rounds

Metcon prep

Discuss rotation and expectations.

3.2.1.Go!

Metcon (No Measure)

15/10 cal bike

Burpee x7

Every 90s for 4:30m

Rest 5m

Repeat
*3 rounds of this output is about all anyone can handle.

**push very hard each round. Prepare for round 3 to be a fight.

***Scale by removing 3 cal and 1 burpee till appropriate effort is found.

Workout of the Day

CrossFit

  • Saturday, December 4th 2021

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

    60sec Row/Bike/Run/Ski @ easy

    30sec Banded good mornings

    45sec Row/Bike/Run/Ski @ Moderate

    30sec Banded T pull aparts

    30sec Row/Bike/Run/Ski @ Hard

    B. Mobility

    Front rack bent elbow stretch

    5 x/side 5sec contract + 5 sec relax

    https://youtu.be/-3S0gZ3xL10

    C. Specific

    2 sets

    3 clean first pull

    3 hang muscle clean

    3 low hang power clean

    3 jerk dips

    3 push press

    3 Push Jerk

    3 tempo clean & jerk

    5-10 Cal Machine @hard
    Metcon
    A: Metcon (4 Rounds for reps)
    2 rounds

    AMRAP 2 minutes

    15/12 Cal Bike/Ski/Row

    Max Clean & Jerk 185/135 lbs

    Rest 2 minutes

    AMRAP 2 minutes

    6 Clean & Jerk 185/135 lbs

    Max Cal Bike/Ski/Row

    Rest 2 minutes
    KG: 80/60

    Score: Total reps

    TC: 14mins

    Scaling options

    Beginner

    2 rounds

    Amrap 2 minutes

    10/8 Cal Bike/Ski/Row

    Max Clean & Jerk @mod-heavy

    Rest 2 minutes

    Amrap 2 minut…

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