CrossFit WOD 12/17/19

Warm-up

SG upright row

Upright row to overhead

BN Press

Muscle Snatch prep:

High hang Muscle snatch

Hang Muscle snatch

Muscle snatch

Snatch Prep:

High hang snatch

Hang snatch

snatch

Muscle Snatch (4×3)

*Emom

**Across

***It’s all about the hips.

****Expect to relearn alot with these.

Metcon (4 Rounds for weight)

x10 Lateral burpees over the bar

X3 Squat snatch

AMRAP 4 x 4
*Increase weight as your fatigue and proficiency allow.

**We will see a big variance in ability with this workout. Some may leak early, while other operate near optimum abilities.

***2m rest between each AMRAP.

****Feel free to drop the bar, but have urgency in performing all three once you began. Don’t begin until you are commit, listen to the body.

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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