CrossFit WOD 12/4/2020


2 Sets – Control, focus, isolation!

6 Half Kneeling Bottom Up KB Press/arm

rest 15sec

6 Lateral band Walk/side

6 Monster walk (forw/back)

rest 15sec

20sec Star Plank (Video Below; Just do 1 side per set. Rotate after set.)

rest 60sec

Shoulder Press (3-3-3-3-3)

Build to 3RM

Metcon (AMRAP – Rounds and Reps)


5 Back Squat

7 KB Swings

9 Push-Press Wall Balls
WOD Notes:

*Select a weight for all 3 movements that will allow you to complete all reps without breaking.

*Back Squat from Floor

*Prime the Back Squat prior to the WOD. Execute all warm up reps from floor, i.e. clean to shoulders, transition from shoulders to back.

*Review Wall-Ball Push Press and KB Swing. Discuss points of performance.

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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