CrossFit WOD 2/6/20

Warm-up

Movement Prep:

Upright row w/hold

Upright row to overhead

BN press/half squat/squat

Overhead squat

Snatch prep:

Deficit (on plates)

SGDL

Muscle snatch

Power snatch h/m/l

Snatch

Snatch (3-2-1 x3)

*There are 9 total sets.

**Increase weight each wave.

***Develop a focus throughout the warm-up that will best develop YOUR lift.

Metcon (Time)

150 dubs OR 10/15 cal bike

25 OHS 85/55

100 dubs or 7/12 cal bike

15 OHS

50 dubs or 5/9 cal bike
*Hit this one hard.

**Jumprope is rewarded with calm, cool, and collect demeanor. Stress and “speed” will cause mistakes.

***Sub dubs for Bike to preserve the stimulus. Spend 5m IMMEDIATELY post wod practicing DUBS. (Standing double, double single double, or attempts at linking them)

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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