CrossFit WOD 12/10/2020


2 Rounds:

Kang Squat x 8

Rest 20 Seconds

Hand-Release Burpees x 8

Rest 20 Seconds

Banded Good Mornings x 8

Rest 20 Seconds

Shoulder Taps (From Plank) x 8/each arm

Rest 20 Seconds

Back Squat (3-3-3-3-3)

Weight: Same Across

Movement Tempo: 3111

3 Seconds Down

1 Second in the Bottom

1 Second Up

1 Second at the top

Prioritize movement/mechanics over weight, but don’t be hesitant to go heavy, just be honest with yourself. Have a coach observe your movement if you’re unsure.

Bench Press (3-3-3-3-3)

Utilize the same rules specified for the back squat.

Metcon (Time)

For Time:

Assault Bike x 50 Cal
Optional 😉

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…

CrossFit Teens