CrossFit WOD – 12/22/15

Metcon (No Measure)

side lying t-spine x10

Band assisted Reverse Lunge x10

Sot Press x15

High-Hang Snatch (3×3 )

Focus on speed and consistency. Move up in weight slow each set. One set every 90 sec.

**Squat these please

Snatch (5×3)

Stay consistent with your reps. Be patient as you pull from the ground and make sure to hit that good high hang position.

Once set ever 90 sec.

Metcon (Time)

Choose one

7-5-3

MU (Bar or Rings)

Thrusters

9-7-5

Chest 2 Bar

Thruster

12-9-6

Pull-up

Thrusters

**Wana be a Baller and have some extra time on your hand?

On 3.2.1.Go Perform as much as you can of wod one in 5 minutes

@ 5 min mark start Wod 2. Finish as much of WOD two in 7 Min as possible.

@ 12 min mark start won 3. Finish As much as you can in 20 minutes.

Score this as total time took to complete all three, or 20 min + total reps completed.

Metcon (Time)

Min 0-5

7-5-3

MU (Bar or Rings)

Thrusters

Min 5-12

9-7-5

Chest 2 Bar

Thruster

Min 12-20

12-9-6

Pull-up

Thrusters

Workout of the Day

CrossFit

  • Tuesday, October 26th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    3min Row @easy

    B. Mobility

    Prone PVC shoulder dislocates

    10 reps

    https://youtu.be/JEWmoIwYUb0

    C. Specific

    3 sets

    3-5 Beat swings

    3-5 Transition mu

    Transition Mu

    Beginner: https://youtu.be/QYFJ108HOC8

    Intermediate: https://youtu.be/vs_ZlCrxfQ4

    Advanced: https://youtu.be/spafzsIBzzI
    Metcon
    A: Metcon (Calories)
    5 rounds

    3min AMRAP

    6 Ring muscle ups

    12 Shoulder to OH 135/95 lbs

    Max Cal Row in remaining time

    1 min rest between amraps
    KG: 60/40

    Score: Total reps (Cals)

    TC: 20 mins

    Scaling options

    Beginner

    5 rounds

    3min amrap

    6-12 Ring Rows

    12 Shoulder to OH @light

    Max cal row in remaining time

    1 min rest between amraps

    Intermediate

    5 rounds

    3min amrap

    6 Box Transition ring muscle ups

    12 Shoulder to OH @95/65 lbs

    Max cal row in remaining time

    1 min rest between amraps

    COMP

    5 rounds, each for time

    3min…

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