CrossFit WOD 12/09/2020


2 Sets:

Hollow body hold x 30sec

rest 15 seconds

Single arm ring row (Right) x 8

rest 15 Seconds

Single arm ring row (Left) x 8

rest 15 Seconds

20 Cal Row

Rest 1 Min.

Warm-up Notes:

– Utilize a challenging, but operable degree of angle when performing single arm ring row.

Gymnastics Conditioning (Pull-Ups) (No Measure)


5 Pull-Ups*

*These can be whatever you want, Butterfly, Kip, Strict, Scaled. Pick one variation or more variations and refine the one that needs some work. Be consistent and proficient in movement.

5k Row (Time)

Max Effort 5k Row
This can also be utilized as a recovery row ;-).

Workout of the Day


  • 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

    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
    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


    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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