CrossFit WOD 12/11/19

Warm-up

Medball front squat

Med ball jump (at waist)

Burpee

Burpee to plate

High hang muscle clean + push press

Hang power clean + tall jerk

Clean + jerk

Metcon prep:

Discuss scaling and time domains

3.2.1.Go!

Hang Clean & Jerk (5×2)

*This is practice, not performance.

**Increase weight every set,

***Retain the elegance of the lift, with the efficiency of conditioning.

Metcon (Weight)

Wall balls x15

Burpee box jump overs x10

Hang squat clean and jerk x5

Every 5m for 25m
*Maintain the same weight for the barbell across all 5 sets.

**Try and match your time each round. Inconsistent times means too much effort was spent.

Workout of the Day

CrossFit

  • Sunday, December 5th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    Warm up

    A. General

    EMOM 6mins

    1- 60 sec cal Row/Bike/Ski or 200m Run @Easy

    2- 25’/25′ Single arm OH Carry + 3-5 scap pulls

    3- 20 Seconds/side PNF lat stretch on floor

    https://www.youtube.com/watch?v=2F-wH4sDFho

    B. Mobility

    Prayer stretch with foam roller

    3 x 5-10 breaths while holding the stretch

    Time:6:50—>

    https://youtu.be/9LJDGUulS_8

    C. Specific

    2 sets

    -7 Banded W-Y

    -5 beat swings

    -7 Ring rows + pause

    -5 beat swings

    7 V-ups
    Metcon
    A: Metcon (Time)
    For time

    100 Sit-ups

    10 Wall walks

    75 Sit-ups

    7 Wall walks

    50 Sit-ups

    5 Wall walks
    Score: Time

    TC: 20mins

    Beginner

    For time

    50 Sit-ups

    10 Inch worms

    35 Sit-ups

    7 Inch worms

    25 Sit-ups

    5 Inch worms

    Intermediate

    For time

    100 Sit-ups

    5 Wall walks

    75 Sit-ups

    3 Wall walks

    50 Sit-ups

    1 Wall walks
    Extra Accessory
    Metcon (Weight)
    Wide stance Good morn…

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