CrossFit WOD 12/4/19


Nordic lift x10

Squat and twist x 5 each arm (elevate heels and gradually drop then)

Hollow arch/bear swings/MU prep

Deadlift prep: top down

Waist to thigh

Waist to knee

Waist to shin

Waist to deficit

Metcon prep:

Discuss flow

Deficit Deadlift (2×8)
Deadlift (3×6)

*Across for all sets.

**Treat the deficits at mobility. Utilize a weight that allows for consistency.

***On deadlifts, utilize a weight that will challenge the mobility gained from the deficit.

Metcon (AMRAP – Rounds and Reps)

Partner workout: ABAB….

Row 12/9 cal

Thrusters x7

Bar MU x5

Amrap 12

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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