CrossFit WOD 2/01/20

Mamba & GiGi (AMRAP – Rounds and Reps)

Amrap 18

5 Ring Muscle ups (pull-ups/C2B)

8 Power Cleans

24 Box Jumps

13 Burpees
From CrossFit Invictus:

“Today’s tribute to the legendary NBA All-star who’s work ethic remained unparalleled over the years.

This workout, originally posted by us on April 13th 2016 in honor of his retirement after 20

years in the NBA, now pays tribute to his life and career as well as his daughter.

18 minutes for 18 consecutive All-Star Games, 5 muscle ups for 5 NBA Rings with the Lakers, 8 power cleans for #8, 24 Box Jumps for #24, and we added on 13 burpees to the original workout to commemorate his 13-year-old daughter, GiGi who passed away in the crash as well.”

Workout of the Day

CrossFit

  • Monday, November 29th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    60sec Row
    30sec World’s greatest stretch (15sec/side)
    30sec Rotating full squat T spine rotations

    B. Specific
    2 sets
    -5 Muscle snatch
    -5 Power snatch balance
    -5 Tall Power SnatchWeightliftingA: Metcon (Time)For time
    60 Power Snatch @50%Score: Time
    TC: 12mins

    Scaling options
    Beginner
    10 x 6 Power Snatch @light-mod
    *Work on getting the athlete to full hip extension.

    Intermediate
    60 Power Snatch 75/55lbsMetconB: Metcon (2 Rounds for time)Every 10mins x 2 sets
    Partition the reps however you like:
    30 Burpee box jump overs 24/20″
    60 Pistols
    90 Kettlebell swings 24/16 KgScore: Each set for time
    TC: 20mins

    Scaling options
    Beginner
    Every 10mins x 2 sets
    Partition the reps how you like:
    20 Burpee box jump overs @low
    40 Heel Lock or Pistol to Band
    80 RKBS @Moderate

    Intermediate
    Every 10mins x 2 sets
    Partition the reps how you like:
    25 Burpee box jump overs @24/20″
    30 Pistols OR…

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