CrossFit WOD 2/19/20

Warm-up

Pick drill catch to ext.

Then x3 2m rounds

Foam roll legs and lats

Rope hang

Air squat

Push up

Rope knee tuck

Back squat

Pike push up

Rope climb

Handstand profession

Build back squat

3.2.1.Go!

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
*Bar come from the floor

Workout of the Day

CrossFit

  • 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

    https://youtu.be/-3S0gZ3xL10

    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
    Metcon
    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

    Beginner

    2 rounds

    Amrap 2 minutes

    10/8 Cal Bike/Ski/Row

    Max Clean & Jerk @mod-heavy

    Rest 2 minutes

    Amrap 2 minut…

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