CrossFit WOD 2/18/20


Upright row

BN press

Dip/drive/high pull

Press in half squat

Hang snatch pull

Press to squat

Snatch pull


Snatch Pull + Squat Snatch (2+1)

*Set 1-4 Across: light and deliberate.

**Set 5-9 Across: Moderate yet mechanic learned from previous sets are retained.

***Sets 9-12 Across: Moderate yet challenging. TEST your mechanics through these sets.

Metcon (AMRAP – Rounds and Reps)

Single arm OH dumbbell lunge x10 each arm

Ring knee tucks/leg lifts x20

Wallball push press x30

*Lunges are stationary and alternating legs

**Ring leg lifts/knees tucks are in the support; not hanging

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…

CrossFit Teens