CrossFit WOD 12/17/19


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


Muscle Snatch (4×3)



***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


  • 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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