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

  • 2/25/2021

    CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:

    – false grip/normal grip
    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)

    *Utilize modification to discuss and practice false grip, support position, and “rings to sternum”.
    **Utilize rings to discuss and practice hollow/arch positions and “hips to rings”.
    ***Allow time for multiple efforts. Utilize modification to drill the movement, especially the “turnover” portion of the muscle-up.5k Row (Time)Max Effort 5k RowDepending on how you feel, this workout can be approached differently.

    If you feel beat up from previous workouts this week, utilize this time on the rower to move at a conservative pace, be conscious of your posture, focus on breathing through the nose (inhale and exhale), become aware of your feet (splice the toes wide, distribute weight evenly), and lock in on the cadence of your row.

    If you feel capable an…

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