CrossFit WOD 2/12/20


1m intervals

Sit in straddle

Lift right leg

Lift left leg

Straddle flutter

2 rounds

Bird dog/one to elbow x10

Calf raise in squat x10

Plank to Sphinx push 30s +5

2 rounds

Metcon prep:

KBS – heels down/hinge

Push up – knees/feet/toes

Wallball – flat foot throw

KBSN- transition @ floor v hip

Knees to elbows- knee tuck/knee to armpit/knee to elbow (arm bend to 90)

KBSDHP – Hips/knees/high elbows

Metcon (Time)

35 KBS

35 push ups

35 Wallball

35 KB Snatch

35 Knees to elbows


2 rounds

Workout of the Day


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

    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
    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

    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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