CrossFit WOD 12/3/2020

Warm-up

EMOM x 15mins

1st – 5 Broad Jumps

2nd – 8-10 Band Pull Throughs

3rd – Assault Bike or Row 30 sec (increase pace each minute from easy to tough)

Deadlift
Segmented Clean Deadlift (3-3-3-3-3)

Tempo: 3131

Watch video below for example.
Same weight across

Metcon (No Measure)

5 Sets – Increase effort

10 Sumo Deadlift High Pull

rest 15sec

20 Russian Twists (20/14lbs)

rest 15sec

5 Box Jump Overs (choose a tough height – touch top of box on the way over)

rest 15sec

Row 18/15 Calories (your pace each set)

rest 90sec

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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