CrossFit WOD 2/4/20


Power warm-up

Med ball chest pass

Med ball granny shot (overhead)

Deficit Clean Deadlift (stand on 35# plates)

Clean deadlift

Muscle clean

Power clean high

Power clean mid

Power clean low

Metcon (18 Rounds for weight)

Power Clean Waves

5-3-1 x 3


3-2-1 x 3
*There are 18 total sets of power cleans.

**Increase load every wave.

***There is ample amount of time to develop the movement. Resist big jumps, create a crisp movement, then challenge the consistency with weight.

****If you peak early, drop to 60% of your heaviest weight and complete the remaining waves with a deep focus.

Workout of the Day


  • Friday, July 23rd 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    30 sec Row or Bike
    30 sec Inch worms

    B. Mobility
    Rotating scorpions
    60 seconds

    C. Specific
    3 sets
    10 sec Wall facing HS hold
    5 Bench press @ascendingGymnasticsA: Metcon (Weight)3 sets
    5-10 Bench press @60%
    30 sec HS hold

    Rest 90 seconds between sets

    Score: Weight used across each set
    TC: 12minsScaling options
    3 sets
    5-10 Bench press @light-mod
    30 sec Hand plank hold

    3 sets
    5-10 Bench press @60%
    30 sec Piked HS holdMetconB: Metcon (4 Rounds for time)4 rounds, each for time
    200m Run
    25 DB Deadlift @2×50/35lbs
    6 Bar Muscle-ups
    Rest 1 minutes

    KG: 22.5/15
    Score: Time of each round
    TC: 18minsScaling options
    4 rounds, each for time
    100m Run
    15 DB Deadlift @2xlight
    6 Jumping pull-ups @2sec down
    Rest 1 minutes

    4 rounds, each for time
    200m Run
    25 DB Deadlift @2×35/25lbs
    6 CTB or Assisted CTB
    Rest 1 minutesExtra Access…

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