Metcon (No Measure)
Chinese Splits x1 min
Side Lying Leg Lift x20
Scorpion x10
Med Ball Slam x10
Metcon (Time)
Run 1k (weather permitting Row as modification)
KB SDHP x50
Box Jumps x40
KB Snatches x30 (15R/15L)
Rest 3 Minutes
2RFT
CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
2 sets
30sec Row/Bike/Ski
5 RDL Jump @empty bar
10 Rotating T spine squats
https://youtu.be/ue3M_kDdX34
B. Specific
3 Hang clean pull
3 Tall power cleans
5 Front rack elbow rotations
3 Tempo power cleans
3 Pause Front squats*
*Pause for 2 seconds in the bottom
Front rack elbow rotations
https://youtu.be/8rqB4j2iUEA
Weightlifting
A: Power Clean (5 x 1 + 1 @85%+)
5x 1 Power Clean + 1 Squat clean
Score: Max weight
TC: 10mins
Scaling options
Beginner
5 x 3 + 3 @Moderate
Intermediate
As written
COMP
7 x 1 + 1 @85%+
Metcon
B: Metcon (5 Rounds for time)
Every 5 mins for 25 minutes
30 Wall balls 20/14lbs
20/16 Cal Bike/Row/Ski
15 KB swings 32/24 Kg
KG: 10/8
Score: Time of each set
TC: 25mins
Scaling options
Beginner
Every 5 mins x 5 sets
20-30 Wall balls @light
12/10 Cal Bike/Row/Ski
15 Russian KB swings @Modera…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#